I have put together 20 minutes cardio workout that consists of 5 different exercises. It is in Tabata style but with slightly lower intensity and it is targeting the whole body. It is a great way to get a very intense workout in a very short period of time.It is fast, brutal, and effective. With just 20 minutes of exercise you can boost your metabolism for the rest of the day which helps to burn calories and get you fitter.
This cardio workout is basically interval training based on Tabata protocol. Tabata protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Its 8 rounds of near max sprint effort 20 seconds sprinting 10 seconds rest. The entire workout takes 4 minutes ( 3 minutes and 50 seconds). Those 4 minutes a day are worth the equivalent to more than an hour of normal ‘endurance’ style cardio. Its now used by many professional fighters and many top trainers are saying that its possible to shed 7% – 10% bodyfat within a month if you do this workout 4 times per week.
The intensity of the Tabata Protocol might be dangerous to anyone with heart disease. So be wise and do not go crazy. You can still get incredible results with the Tabata Protocol while going at your own safe pace. It will also allow you to do more than just one exercise.
I hope you will enjoy the benefits of this workout,
Zuzana.
P.S. Thanks to Laura who told me about the online timer, you can easily time your workout online and take advantage of this great tool.
I’m glad you did a video like this. People don’t realize what a grueling workout you can get into with bodyweight training alone.
So many people are demotivated by the idea of going to a gym when all you really need is yourself a good routine. This is especially true for beginners.
great videos. keep up the good work.
mike
Hy Zuzana,
I just have to say that the new website look is just awesome!!!!!! I love it!!! I have a question,I have been using this 20 min cardio routine for some time,and when it got too easy I incorporated different exercises -1.lunge variation, 2.wood chops, 3. Side lunge touch downs, 4. elevated triceps dips, 5. Slide lunges and biceps curl exercise. Do you thinks that’s a good combination and is this kind of exercise considers to be cardio and weight workout because I find it difficult to do this kind of exercise and weight training in a same day?
Best,
Iva
Hi Zuzana! congratulations on the new layout! it looks very nice and I thought it was wise that you put the disclaimer on the bottom because I was always concerned about the fact that it wasn’t there and that people would try to take advantage. Great! I have a question–since this is your modified version of TABATA, is something like mountain climbers for exactly 4 minutes alone in one day a good choice/workout as well? Instead of 20 minutes of less intense routines? Now, I’m sure I would couple that with another workout video as well. :) thank you!
Hi E.E.,
thank you for the nice comment. You can absolutely do only 1 exercise for 4 minutes in really intensive Tabata style – the way it suppose to be, instead of 20 minute interval cardio combining multiple exercises in slightly lower intensity. Think of it as any other work. If you decide to clean up your kitchen, you can take an easy pace and be done in one hour or you can decide to speed things up and have the exact same job done in 20 minutes.
[...] admin wrote an interesting post today on20 Minute Cardio 1: Lunge Variation | free <b>fitness</b>, and exercise <b>…</b>Here’s a quick excerpt [...]
Hi Zuzana, I am from Mexico and I am your fan! I joined the GYM 3 week ago, I am think but not that skinny, I think I have fat in my legs and butt. I love cardio workout, but the trainer told me that I have to stop doing CARDIO workouts because i am so skinny, What do yo think? I want to burn fat (people dont see, but I do see), and make muscles, please Help me out!!!
=)
I’m just here to recommend a timer application for ipod touch and iphone users :) I was looking for a timer that could do intervals.. and most of them were all paid versions I finally came across this one which is free and simple.. you add and modify the timing of your routines :) It is verbal so it will actually read the name of your routine.. It has a 10-second count down and a beep signal just before one routine comes to an end and tells you what to do next.
it will be useful for workouts like this one :) you don’t need someone to time you.. and you don’t need to keep looking at your watch. you can completely focus on your workout!
go to the application store on your iphone and search for “iRoutineLite” :)
Oh my I have been doing the 20min Tabata protocol cardio for two weeks now and I LOVE IT its gets me sweat a tun and the workout i get is no where close to the 60 min cardio workouts i use to do i am proud to be a follower of your workouts and site i feel so much stronger and i am in th ebest shape of my life so far my musles have improve in the way they look from doing your different workouts like lower body compound sets, Butt and abs nice butt :), and i am now down from 126lbs to 123lbs and my body looks so much firmer am going to continue to formulate my weekly workout routines with all your videos and get greater results now i dont have to wake up so early because i do 20mins or 15mins of your workouts, stretch and am done and I get way better results in such little time farless if i descided to do more than one workout aday am gonna be super fit……..
Thnak you guys so much for this site you are my inspiration.
From the island of St.Lucia in the Caribbean…….:)
[...] admin wrote an interesting post today on20 Minute Cardio 1: Lunge Variation | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]
hey zuzana, how are you? i love your videos and i follow them all the time. i thought i spotted you the other day… do you live in toronto by any chance?
Just wondering, is it better to do strength workout before doing cardio or vice-versa?
Hi Francisco,
cardio goes after weight training. Use your initial energy to lift weights first and then follow up with cardio.
Hey Zuzana
I just ran across your site the other day and I am so glad I did. The videos are great and you are a real inspiration for getting fit. I just have one question for you. I usually run for 30 minutes in the morning and then do about an hour of weightlifting and cardio intervals at night. However, lately my knees have been hurting from running so will i still continue to tone and shape up if i for example did only your videos that have cardio in them as my main source of cardio workouts? I have to admit I am still a little confused with all of this stuff…but your site has really helped me get a better understanding of fitness!
Thanks
Jourdan
P.S.-I did this Tabata workout for the first time last night…and WOW. It was so intense but definitely worth it. Thanks for posting it.
Hi Jourdan,
you can just follow my workouts instead of running in order to work your cardiovascular system. The 20 minute cardio workout is one of the best for your cardio.
Hi Zuzana :)
I was wondering if you do just this video, or the full 20 minute workout each day. Im looking to lose body fat by mid september and just stay consistent from there. I eat healthy, small portions and my workout is you-but your brutal so i do your vids every other day, and daily i do another strength/cardio video that is more my pace. I also just do whatever during my day to incorporate active-ness throughout my day. Do you have any other suggestions for me to reach my goal? I also drink tons of water and tea during the day.
Thank you so much,
Amanda
Hi Zuzana, I’m from Guatemala and I love your videos, I have larned many things about fitness and I’m trying to create my own routine, in addition, I have practicing my listening because I am studying english, it’s great for me.
thank you so much.
César
hi zuzana this 20 min. cardio workout ya supposed to do all these workouts in 1 day right? or is it 1 video per day? THAnks!
Hi Gina, that is up to you. You can choose to do one exercise or more. It all depends on your energy levels that day, your mood and time and also you want to do different routine from one day to another.
[...] First Tweet Mar 26, 2009 phitzone Todd Boyer http://www.bodyrock.tv/2009/01/23/20-minute-cardio-1-the-best-cardio-workout/ view retweet [...]
Where are you from? Is it a secret? :)
Hi, Zuzana! I love your workouts. And you have an amaizing body.
I was never really skinny, but 4 years ago I started to put on weight. I’m 1,62 cm tall and my weight is 52 kg….and i’m 20 years old. My problem is the fat around my waist…my abdomen isn’t big, but my hips are big. And I have to say that I don’t have big thighs. Please help me. How many kg do you think I should lose?
Thank you very much :)
Hi Sabina, I don’t think that you need to loose weight, I think you might want to loose fat and tighten up. I am 166cm and I weigh 54kg. Muscles are heavier then fat and I have mainly muscles, so I think that your weight is just fine. Do you exercise regularly? If you engage in regular exercise and healthy diet, you will be fine – there is nothing else to it. Just read through my articles and feel free to use any of my workouts.
I love your workouts! Can I do this cardio everyday? I exercise daily and rest on Sundays. I do weight training 3x a week. Thanks!
Hi Zuzana, I just discovered your website and I’m so excited to do your workouts. I just completed your 20 minute cardio routine for the first time and it was fantastic. The 20 minutes went so quick that it actually felt like 10 minutes!
I live in Australia and summer is coming soon so I’m going to start your Summer Fitness 6 week Exercise Program. I’ll let you know my results.
Thanks for the great site :)
hiiiii
its ravi its very nice to watch your vedio they are giving good idea about right posture durig exercise i am a physiotherapist so i know better about your approach thanks for your vedio for general population
i do a lot of Cardio workout routines in the morning. it helped me lose body fat and keeps me fit. jogging is an example of a simple cardio workout.
Hello ZUZANA
I was checking out your channel an saw how much great workout you have I love it.. But don’t know where to start…
About your interval Cardio
I have a question for you I hope you can write back… What I understand is to do your 5 videos for a total of 20 minutes in a tabata mode a times each workout of 20 minutes and 10 second rest 8 rounds all in one day, for 4x a week for better results right? :) I just want to make sure I don’t understand English very well and I want to do this the correct way.
I do Intervals for 30 minutes 3 to 4 x times a week also do workout for 3 x a week and I really want to loose as much fat as possible :) If you can please help with any routine for better results??
I’ve been working out for a while now trying to get back in shape I lift weight and do lots of different variations each week but I feel like I can do more just not sure if I should or what to do really… I see your videos but all look very good to me just need your help to chose one for me for most fat lost?
I am a female weight 115 pounds an 5′1 height (If that is much of a help)
Please help me.
Thank you so much an thanks for your great videos :)
Here’s wishing you a very happy and prosperous new year !
Waaahhhhh!!!! I did your 20 min Cardio just a while and finished for 20 min. I included your 10 min cardio before doing the plan. I was yelling your name.. “Zuzana 1! Zuzana 2! so on and so forth! while doin the reps! Oh my goodness, our neighbors were wondering what’s goin on in my place! I wasn’t aware that there were already neighbors outside our gate ready to help me, thinkin somethin’s happening weird in our house. When they saw it was me working out, they all watched and shocked with their big eyes, watching me doing those brutal cardio moves! oh my goodness!!! They never knew this will happen to me! all of them with big smile and they sweat even more than me watching how things go! Oh my goodness…i have new followers now here in our place.
I adjusted the reps and just needed to learn the proper form. You are an angel, dear Zuzana.
May the Force be with you always.
love,
Josephine
Philippines
Ha, ha :) that’s so funny and cool! Can you scream bodyrock.tv the next time you workout? You know, just to spread the word :)
You are better off doing mountain climbers rather than being in pain with that first exercise.
This page hits the spot. I’ve been craving for some good info and finally discovered it right here. I’ve been browsing around the whole morning to find a good post to tell me what I need to know, yet I have discovered like 34 other blogs that just gave me waste of time info!
Hi,
I’ve followed your videos and am better off now. Since I do not have access to an internet connection always (youtube or your site), I save your workout videos on my pc. I’m able to grab your workout videos which have been posted to youtube therefore videos in this series and other some other ones I am not able to. Is it possible to post these videos to youtube so I can save them to my pc?
I keep moving to different cities for my work and follow your routines actively. Thanks for your instructive videos. You are the best I’ve seen so far.
may i second that? :) thanks zu!
Hey Zuzana, I love your videos! I was just wondering, how many pounds are your weights? If I am just a beginner, how many pound weights do you think I should use?
Thanks!
Hi, I love all your blogs, keep them coming.
Hello Zuzana :]
I subscribed to you on youtube about 2 months ago but yesterday is actually the FIRST day I started trying your workouts.. I LOVE THEM, I just really hope I can keep myself motivated. I try to think of what you said where you said something like.. think of food as fuel.. which really makes a difference to me the way I eat.
I used to be in pretty good shape about 4 years ago, but I went through a huge move and a lot of really significant changes in my life and I ended up eating myself 40 lbs heavier :{ I don’t “hate” the way I look, but I really don’t like it when I KNOW I’m capable of doing something but my weight slows me down.
ANYWAY.. I love your video.. and your accent.. and you are a great inspiration to me, so I’ll keep you posted… maybe if I get through the whole next 3 months (my goal) I will make a youtube video of myself before and after doin your work outs and post it onto my account lol.
xox much love — Ashleigh
Hello. And Bye.