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Tabata Hiit Workout for Full Body Cardio in 12 Minutes
growingannanas•Processed: Mar 03, 2026
12-minute workout video. HIIT, Cardio. targeting Full Body. high intensity. helps with Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout consists of a series of high-intensity exercises performed in a Tabata format, focusing on full-body engagement and cardiovascular fitness.
🏃 Guide
This high-intensity workout is designed for individuals looking to boost their cardiovascular endurance and burn calories quickly. It provides an effective solution for those pressed for time but wanting a full-body workout.
Benefits
Improved cardiovascular endurance
Increased muscle strength and toning
Step-by-Step Guide
1
Jumping Jacks
Jump with feet apart and arms overhead. Feel your heart rate increase and engage your core. Ensure your knees are soft to avoid strain.
2
Half Stand Up Burpees
Start in a standing position, drop into a squat, then jump back to plank. Feel your core engage and maintain a neutral spine.
3
Mountain Climbers
In a plank position, alternate bringing knees to chest. Focus on quick movements while keeping your hips stable.
4
High Knees
Run in place, bringing knees up to hip level. Feel your heart rate elevate and maintain a straight posture.
5
Curtsy Lunge Hops
Lunge back diagonally and hop up. Engage your glutes and maintain balance.
6
Shoulder Taps
In plank position, tap each shoulder with opposite hand. Keep your hips stable and core tight.
7
Prisoner Sumo Squats
Squat with feet wider than shoulder-width and hands behind your head. Feel the stretch in your inner thighs.
8
Squat Jumps
Perform a squat and jump explosively. Land softly to protect your knees.
9
Plank Jacks
In plank position, jump feet out and in. Maintain a strong core and avoid sagging hips.
10
Burpees
From standing, drop to a squat, kick back to plank, return to squat, and jump. Ensure smooth transitions.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions such as heart disease or joint issues. Modify exercises as needed.
Duration: 12m 23s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Cardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
HIITCardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#12 min#medium length#HIIT#Cardio#intermediate#None#Full Body#high