LaylaBird/E+/Getty Images
To get your heart rate up fast, try a Tabata cardio workout. Trainer Sylvia Nasser says the 20 second on, 10 second off format works as hardcore HIIT, which has been shown to improve cardio endurance. Here, trainers share their fave routines that are guaranteed to make you sweat.
Fly View Productions/E+/Getty Images
Cardio Circuit
Nasser loves these moves to boost heart rate.
- Long jump, bear crawl back.
- Burpees.
- Skaters into reverse lunge.
- Mountain climbers.
- Squat thrusts. Squat down, push dumbbells overhead.
Do 20 seconds per move + 10 seconds rest in between. Repeat circuit 4x.
cream_ph/E+/Getty Images
Leg Day
Trainer Courtney Roselle says this cardio workout strengthens the legs.
- Air squats. Feet hip-width apart, arms stretched out in front, sit hips back.
- Lunges. Step food forward, back knee taps ground.
Do 20 seconds on, 10 seconds off. Alternate each for 8 rounds.
AleksandarGeorgiev/E+/Getty Images
Full-Body Circuit
Trainer Guy Codio recommends this circuit for a full-body cardio routine.
- Inchworms. Walk into a plank, do a push-up. Walk back to standing.
- Plank to squat.
- Mountain climbers.
20 seconds on, 10 seconds off. Repeat 8 times.
FatCamera/E+/Getty Images
Core Strength
Trainer Jaclyn Willms says this combo will make you sweat and work your core.
- Chair pose.
- Squat jumps.
- Kneeling step-up squats.
- Plank jacks.
Do each for 20 seconds on, 10 seconds of rest. Repeat 8 rounds.
raquel arocena torres/Moment/Getty Images
A/B Circuit
Trainer Carrie Hall says to alternate between these A/B moves.
- Mountain climbers + speed skaters.
- Plank jacks + plank hold.
- Side lunges + squat jumps.
- Toe touches + spider planks.
Do 20 seconds each, 10 seconds off, 4 rounds.
Shutterstock
Power Sesh
Hall also loves this Tabata workout.
- Split squat hops + skater hops.
- Side plank clams + side plank reach under.
- Wide push-ups + plank jacks.
- Burpees + lateral shuffle.
- Single leg deadlift + squat pulses.
Alternate A/B moves, 20 sec. on, 10 secs. off, 4x.
StockPlanets/E+/Getty Images
Tabata Circuit
Trainer Kate Cherichello recommends a 5-minute warm-up first.
- High knees.
- Jumping jacks, jump to side + punch. Switch arms.
- Bicycle crunches.
- Lateral walking planks.
- Alternating reverse lunges.
20 secs. on, 10 secs. off, 8x.
Shutterstock
Quick Cardio
Get a quick burst of cardio with this workout from trainer Joey Thurman.
- Push-ups.
- Leaping jump squats.
- Skaters.
- Mountain climbers.
Do each for 20 seconds on, 10 seconds off. Repeat for 2 rounds.
Georgijevic/E+/Getty Images
Treadmill Tabata
Brooke Cavalla recommends running in the Tabata format for a quick but efficient sweat.
- Run at a fast pace for 20 seconds.
- Slow down to a walk for 10 seconds.
Repeat this pattern 8 times for a total of 4 minutes.