Cardio The Chicago Fit Performance Way

May 30, 2018



Tabata is a high-intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10-second rest period. This is repeated for 8 sets, totaling 4 minutes time.


This is one of the simplest and most effective ways to increase your total work capacity and workout density in a short amount of time. 

In the Tabata protocol there are two exercises paired per round and you'll perform exercise #1 for 20 seconds as hard as possible and then rest 10 seconds, and then do exercise #2. That's one set. Repeat this sequence for 4 total sets. Rest 1-2 minutes as needed.

Tabata Workout #1


1. Rope Waves  
2. Wall Balls

Rest 1-2 minutes

3. Sled Push (sprint) 
4. Ball Slams 

Rest 1-2 minutes

Tabata Workout #2


1. Kettlebell Swings 
2. Slider Mountain Climbers 

Rest 1-2 minutes

3. DB Thrusters 
4. Speed Skaters 

Rest 1-2 minutes



When it comes to cardiovascular exercises that produce the most results with the least time invested, sprint-type cardio workouts reign supreme.The actual act of sprinting on two feet can be tough for many. If you are not a runner or a sprinter, I advise you proceed with caution and build up to proper sprinting.So, instead, I like the Concept 2 rower. This piece of cardio can have a great bang for the buck without injury if you are looking to keep your body healthy but get the tremendous benefits from sprint workouts. 


Sprint Workout 


Week 1: do ten 100-meter sprints at 90% intensity, resting 60s between each sprint.

Week 2: do six 300-meter sprints at 80% intensity, resting 90s between each sprint.

Week 3: do eight 200-meter sprints at 90% intensity, resting 75s between each sprint.

Week 4: do eight 200-meter sprints at 100% intensity, resting 75s between each sprint.



Keep in mind that there are almost endless workout options when it comes to HIIT, aerobic base, and even Tabata (exercises can vary, not protocol). For this reason, I have come up with hundreds (literally!) of different workouts. These are just some examples to hit home the point and provide you with some kick-butt workouts for you to try on your own!These workouts are intense so, you will need proper recovery. You should also note that everyone has an individual level of intensity. Start slow and build up as you see fit.  As always, consult with a physician if you have any health issues that may hinder you from doing more intense exercise.




No matter what, strength training will ALWAYS be my go-to for programming. The act of lifting weights has quite literally changed my life and has also helped me change other people's lives. The power of moving better and getting stronger all the while changing the way you look and feel is an amazing thing. But we do need to pay attention to our ticker, increases oxygen consumption, take days off of lifting to recover, and as a bonus lose some extra body fat. A Metabolic Conditioning session at CFP or on your own will complement your strength program and do a body good.


If you’re working to create a lifestyle that helps you feel good and achieve and maintain a stable weight, and feel like you could use a little guidance, we can help. At Chicago Fit Performance we want you to feel confident knowing that what you’re doing to look good, feel good, and feel healthy and strong are not only based on tested, reliable, and safe information from trustworthy sources, but that it is also effective and efficient. If you'd like to experience it first hand our 2-week trial is the best way to start => CFP 14-day trail.



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