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Rev Up Your Cardio Intensity With Tabata-style Routine

Today, we are highlighting an intermediate to advanced-level Arc Trainer workout that is sure to kick your fitness level up a notch. We will be doing a form of tabata, which is a great way to burn calories and improve your level of fitness quickly.

What is a tabata, you ask?

It is a type of high intensity workout that involves 20 seconds of fast paced work, followed by 10 seconds of rest. You repeat this same pattern over and over throughout the duration of the workout. The workout can consist of many different types of movements. It could be a cardio-based workout like we are doing today, or more strength and bodyweight based (think push ups, sit ups, squats, and pull ups, for example).

History of Tabata

Dr. Izumi Tabata, a Japanese physician and researcher, conducted a study using interval training. He wanted to see if athletes would benefit from a shorter and more intense form of exercise compared to another group who did medium intensity training for a longer duration of time. At the end of a 6-week period, results showed that despite the shortened workout time, the group who did the tabata training improved both their cardio and strength performance by as much as 28%. Although Tabata’s research is based on intervals of 20/10, his findings are very similar to many other interval-style workouts. In short, you can increase endurance and strength by doing (almost) any ratio of work to rest.

The great thing about tabatas is, as long as you keep to the same work to rest ratio, in your workout, you can tailor it to fit whatever exercise (running, push-ups, leg press) you’d like.

Today's Workout

To complete today’s workout you will need the following pieces of equipment:


Before you begin this workout, make sure you have taken our Arc Trainer Baseline Workout to get your proper incline, resistance, and stride measurements.

For this workout, you will do 3 sets of the Tabata with your Arc Trainer, with some rest in-between, giving you a medium length workout that is challenging, fun and productive.

A Few Things to Note

This amount of physical activity will feel challenging. Depending on your fitness level, you may wish to only to do or two sets and increase them over time. 

If you find that your pace is exceeding 190 SPM, increase the resistance. This will slow your pace, but keep the workout challenging. 


Try the Cybex Workout Center