Workout Video: Total Body Tabata Interval Workout (HIIT)

22 Mar


It’s time for another tabata interval workout video! This one’s a little different then the previous tabata video… instead of all cardio, this workout alternates a cardio move with a strength move so you get your heart rate going and you build strong muscles, all at once.

Tabata protocol means alternating 20 seconds of high intensity work with 10 seconds of rest and repeating that pattern in 4 minute segments. It’s one of the most effective ways to burn calories and increase you fitness, plus it’s a go to for celebs like Jessica Biel and Vanessa Lachey.

You can follow along and get the full workout with this video and feel free to go through 2 or 3 times if you need an extra challenge.

You can check out the other tabata workout video here.

Happy Workout!


Round 1

  • 20 seconds of burpees
  • 10 seconds rest
  • 20 seconds of bicep curls
  • 10 seconds of rest
  • repeat for 4 mintues

Round 2

  • 20 seconds of jack squats
  •  10 seconds rest
  • 20 seconds of floor or bench dips
  • 10 seconds of rest
  • repeat for 4 mintues

3 Responses to “Workout Video: Total Body Tabata Interval Workout (HIIT)”

  1. Lauren March 22, 2012 at 10:10 am #

    TOTALLY doing this today!!! Thanks Caitlin.

    • Caitlin March 22, 2012 at 10:23 am #

      Yay! Hope you like it! 🙂


  1. “Girl look at that body, I workout” « Sarah Mitroff, Writer for Hire - April 1, 2012

    […] Check out High Intensity Interval Training (HIIT) and Tabata workouts. Tabata is a form of HIIT, and is based on 20 seconds of high intensity work followed by 10 seconds of rest, repeated four times. HIIT exercise can be made up any type of exercise you want (running, biking, bodyweight exercise, calisthenics) and there is a good deal of research to support the benefits of HIIT workouts. Plus, you get a workout in a short amount of time, which is great for busy people like me! HIIT intimidated me, until I found workouts that didn’t make it seem so hard. Fit Fab Cities has two simple, easy to follow HIIT Tabata workouts here and here. […]

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