Move · Videos · Cardio · 16 min

15-Minute Tabata Cardio with Warm-Up

15-Minute Tabata Cardio with Warm-Up — video by FitnessBlender Play · 16:26

Video by FitnessBlender on YouTube · Open on YouTube

Daniel from Fitness Blender leads a 5-minute dynamic warm-up, then a tough 10-minute Tabata of 20 seconds on, 10 off: seal push-ups, star jumps, mountain climbers, jumping lunges and burpees, with step-back options for lunges and burpees.

  • 16 min
  • Advanced
  • High impact (jumping)
  • mat

Good forHeart health

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Step by step 7

Tap a time to watch that step in the video.

  1. Warm-up, 30 seconds each: side steps with arm crosses, arm circles, knee-to-elbow rotations, lunges with a press. 0:30
  2. Warm-up continued: squat circles, front kicks, boxer shuffle, up-and-outs, jumping jacks and fly jacks. 2:33
  3. Seal push-ups: scoop through to a press-up, then back towards downward dog, breathing throughout; 20 on, 10 off. 6:01
  4. Star jumps from a deep squat, hands and feet out wide; keep a light shuffle going in the 10-second rests. 8:02
  5. Mountain climbers in a push-up position, hips as low as you can, at whatever pace you can keep going. 10:03
  6. Alternating lunges: step back and forth for the easier version, or hop them as jumping lunges. 12:31
  7. Burpees, three rounds: add the jump if you want, or step out one foot at a time, alternating feet. 14:30

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

Form cues from the coach

  • Keep breathing; it is easy to hold your breath on push-ups
  • Keep your feet moving with a light shuffle during the 10-second rests
  • Step instead of jumping on lunges and burpees if you need an easier version

What it works Whole body

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Joints it uses 6 takes load

  • Shoulders takes loadseal push-ups, mountain climbers, burpees
  • Elbows takes loadseal push-ups
  • Wrists & hands takes loadseal push-ups, mountain climbers, burpees
  • Hips takes loadlunges, squat circles, star jump squats, burpees
  • Knees takes loadstar jumps, lunges, burpees, deep squat at the bottom
  • Ankles & feet takes loadstar jumps, jumping jacks, fly jacks, boxer shuffle
  • Lower back movesseal push-up scoop and arch, rotations
  • Jumping or hopping. Impact goes through the ankles, knees and hips.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Step-back lunges and step-out burpees instead of jumps; slow the climbers

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 FitnessBlender; 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