Move · Videos · Cardio · 15 min

15-Minute Tabata Cardio in Four Levels, From Low-Impact to Jumps

15-Minute Tabata Cardio in Four Levels, From Low-Impact to Jumps — video by Exercise For Health Play · 15:20

Video by Exercise For Health on YouTube · Open on YouTube

Exercise specialist Richard leads a short Tabata: spotty dogs, squats, jacks and knee raises, four 20-second bursts each with 10 seconds' rest. He does the gentlest, no-jump version; harder ones, up to jumps, are on screen. Warm up first (his is one minute); he says it may not suit heart conditions.

  • 15 min
  • All levels
  • Low impact (no jumping)
  • No equipment

Good forHeart health

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Step by step 6

Tap a time to watch that step in the video.

  1. Warm-up, one minute: walk on the spot, side step touches, shoulder shrugs and arm rolls. 2:40
  2. Spotty dogs: a toe tap back with a front arm raise, or a harder level; four rounds of 20 seconds on, 10 off. 3:25
  3. Squats: half squats, or full, with a heel lift or jumping; keep your knees as wide as your feet. 5:38
  4. Jacks: a toe tap to the side with an arm raise, up to full jumping jacks; four 20-second rounds. 8:10
  5. Knee raises: knee to the same hand, or across to the opposite hand or elbow, or with a hop. 10:38
  6. Cool-down: a gentle walk with upper back and chest stretches, then a triceps stretch each side. 13:10

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the knees the same width as the feet as you squat; don't let them cave in
  • Choose a level you can hold at the same tempo through all four rounds
  • Use each 10-second rest to breathe deeply and shake the legs out

What it works Whole body

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Joints it uses 2 takes load

  • Hips takes loadhalf squats, knee raises, leg raises behind
  • Knees takes loadhalf squats, four 20-second rounds
  • Shoulders movesarm raises to the front and side
  • Ankles & feet movestoe taps back and to the side, marching

Easier option from the coach: He leads level 1 throughout: toe taps instead of jumps, half squats

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Exercise For Health; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety