Free Printable Cardio and Core Tabata Workout

So I have this awesome group of ladies that I workout with in the mornings and we usually grab a workout off Pinterest, or just make something up.  I have been frustrated with trying to find nice printable ones with pictures, so I thought I would make one to share.  Please give me your feedback, because if you like these, I would be happy to make more 🙂

We have played around with doing circuits and we have found that we really like the “Tabata” style workouts.  How Tabata works, is that it consists doing one or more sets of eight 20 second repetitions with 10 seconds rest between each.  The idea is to go all out for the 20 seconds and then taking a short rest so that you train your body to go longer and harder, not just longer. I have seen shorter Tabata workouts, and ones with fewer exercises, but I have also seen some with 4 exercises in each set (just repeated 2xs).  This Tabata workout focuses on Core and Cardio.  It is also awesome, because it requires no exercise equipment and you don’t need a lot of space.

Free Tabata Workout and Printable - Cardio and Core - No Equipment Needed

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Tip: Search “Tabata Timer” on your smart phone, there are lots of cool apps some are free, that really help with timing your Tabata Workout.

Here’s the workout (text version, download the printable above):

34 Minute Tabata Workout

Start with a 5 min warm up. (Brisk walking, jogging, etc.)

Set #1 (Cardio) – Do this set 4Xs through for a total of 4 minutes.

  • Power Skips (:20 seconds, then :10 seconds rest)
  • Jumping Jacks (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #2 (Core) – Do this set 4Xs through for a total of 4 minutes.

  • Plank (:20 seconds, then :10 seconds rest)
  • Bridges (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #3 (Cardio) – Do this set 4Xs through for a total of 4 minutes.

  • Burpees (:20 seconds, then :10 seconds rest)
  • Butt Kicks (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #4 (Core) – Do this set 4Xs through for a total of 4 minutes.

  • Wall Sit (:20 seconds, then :10 seconds rest)
  • Side Planks (:20 seconds, then :10 seconds rest)

Rest 1 minute

Set #5 (Cardio) – Do this set 4Xs through for a total of 4 minutes.

  • Tuck Jumps (:20 seconds, then :10 seconds rest)
  • Fire Feet (:20 seconds, then :10 seconds rest)

End with a 5 min cool down and stretch.

Free Printable Cardio & Core Tabata Workout.No equipment needed.

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Comments

  1. This is great! I would love if you would make more. Just found your site this morning and really like it.

  2. What program do you use to make the printables? They look really nice 🙂

  3. I tried the workout today and it was great! I was left in a sweat. I love the cardio-core combo. I think I will print out copies to share with my coworkers. Please make more!

  4. Love this print out!

  5. This is not Tabata. Tabata is a Japanese researcher that stated, “Six to eight very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols.”

    If you can go past four minutes, you’re not doing the Tabata Method. For reference, read here: http://www.t-nation.com/free_online_article/most_recent/the_tabata_method_perfected&cr=

    • Each set is a Tabata 8x each = 4 minutes then you move on to another tabata set, Ideally working each body part.

      • Chris is right on the true definition of Tabata Protocol….however, I personally can’t take that much pain and do “Tabata-inspired” workouts like this all the time — and they are great. For me, I could care less if ‘true’ tabata if it works well for me, is fun and gets me done in 35m

  6. Found this on Pinterest – saved onto my computer for when I’m traveling – really convenient – thanks for making it!

  7. What is “Fire Feet”? Please explain this move.

  8. Brilliant! More, please!

  9. Love it! Please add more!

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