Focus & Benefits
Increase your heart rate and blood flow in this short full body Tabata HIIT cardio workout! Enjoy its inviting no squats, lunges or equipment nature. 

Workout Overview
Warm-Up: 5 exercises, 30 seconds each (2.5 minutes)
Workout: 7 exercises 3x each, 20 seconds active / 10 seconds rest (10.5 minutes)
Cool Down: 5 exercises, 30 seconds each (2.5 minutes)

Equipment
Optional mat 

Tips & Helpful Information

• Give it your all during the active 20-second intervals, knowing you have 10 seconds of rest after each one.
• Notice your heart rate and the overall cardio demand climb as we travel through the 10 minutes. This makes pacing very important! Check in with yourself after each exercise to see what speed adjustments you may want to make.
• Use this routine as a stand-alone to shake out after sitting for a while, add it on to a workout as a cardio finisher, or use it to get extra warm before a workout! The exercises won’t burn out any muscles. 

Difficulty & Modifications Explained
Make this routine more or less difficult by adjusting your speed. 

Warm-Up: 5 exercises, 30 seconds each (2.5 minutes)
Arm Circle (One Side)
Arm Circle (Other Side)
Knee Drives
Lateral Steps 
Alt Fast Punches 

Workout: 7 exercises 3x each, 20 seconds active / 10 seconds rest (10.5 minutes)
Heisman
Cross Punch + Pulldown (One Side) 
Cross Punch + Pulldown (Other Side) 
Step Jacks w/ Step Behind
Slight Hinge Pendulums Legs + Lateral & OH Arms 
4 Punches + Alt Lateral Taps 
Skaters 

**Water Break**

Cool Down: 5 exercises, 30 seconds each (2.5 minutes)
Standing Hip Flexor Stretch (One Side)
Standing Hip Flexor Stretch (Other Side)
UB Opener 
Standing Cat Cow
Standing Fig. 4 Glute Stretch (Each Side)