Tibata Cardio Circuit

Target Cardio
Frequency 1-2 times per week
Duration 20 minutes

How To Do It

GOAL: Get to 84-91 percent of your maximum heart rate for 8 minutes! You will perform the 4 exercises below for 4 minutes each. With each given exercise you will work hard for 20 seconds and then have a 10 second rest in-between. You will complete 8 rounds of each exercise total in each 4 minute segment before giving yourself a 1 minute break and moving to the next exercise. Trainer tip: Get a Tibata timer to make your workout easier from the app store! Calculation for maximum heart rate (HRmax) is the formula: HRmax= 220 – age

Once you found your maximum heart rate your workout goal is to maintain 84-91 percent of that number for at least 8 minutes to obtain the best results. For example: If you are thirty years old your heart rate max would be 190 BMP (HRmax= 220-30). So in order to achieve the best results, you will want your heart rate to be at least 159-172 BPM (which is 84-91 percent of your heart rate max).

Watch the video

Exercise 1

Jump rope

Sets: 8
Time: 20 seconds (high intensity)
Rest: 10 seconds

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Exercise 2

Squat jumps

Sets: 8
Time: 20 seconds (high intensity)
Rest: 10 seconds

Exercise 3

Superman to pushup

Sets: 8
Time: 20 seconds (high intensity)
Rest: 10 seconds

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Exercise 4

Ab roller

Sets: 8
Time: 20 seconds
Rest: 10 seconds