* LOW IMPACT Cardio TABATA with Music | 20 Minute Fat Burning Workout for BEGINNERS

* LOW IMPACT Cardio TABATA with Music | 20 Minute Fat Burning Workout for BEGINNERS

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We’re going Back to (old) School with this LOW IMPACT cardio TABATA originally filmed in November, 2013. This is one of my sweatiest all-CARDIO videos, and even though I adore the workout, it’s always been missing something: MUSIC! Back in the day, I didn’t offer much verbal explanation or friendly chatter, so the original video is awkwardly silent (see for yourself here: https://youtu.be/sNTgk_RnCno ). But now, thanks to the magic of re-editing, this no jumping, calorie-crushing, fat-burning workout is a lot more FUN. 🙂

Level: BEGINNER+ (high heart rate, very repetitive)

Equipment: NONE

Warm Up and Cool Down: Both are LINKED in video

Exercise Time: 21 minutes

Why you’re going to ❤ this workout:
Tabatas are awesome. They are tough mentally from all the repetition and the high intensity, but they also move along quickly and are guaranteed to make you super sweaty. Plus? Music!

Where this fits into your routine:
C-c-c-c-c-cardio!

Who can do this workout safely and well:
This is very beginner-friendly work, what with the lack of jumping and all.

Calories Burned:
Somewhere in the vicinity of 150 – 200 calories (this number depends on your weight and intensity)

⌛ HIIT timer is set for intervals of 20 seconds of work and 10 seconds of rest.

MAIN WORKOUT (complete eight work intervals in a row of all-out effort for each exercise):
Goofy Jacks
Reverse Lunge with Kick (4x each side)
The Wave
Flying Fast Ups (4x each side)
Rockettes

FINISHER (following the final 10 seconds of rest, complete these exercises in a row with no rest – Side Planks will be 10 second intervals):
Plank Hold
Side Plank Hold
Reverse Plank Hold
Side Plank Hold
Plank Hold

Find more great Low Impact Workouts here: https://goo.gl/GxbsXj

Be sure to leave a COMMENT, I love to hear from you!

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(Purchasing a Workout Guide helps me continue to make awesome FREE workouts for you – THANK YOU!)

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Read More:

A Easy But Effective Way To Lose Weight After 30, 40, 50 ,60

The keys to developing the perfect exercise regime are making it enjoyable, relevant to your goals and easy to do. Make exercising a habit, and it’ll be much harder to slack off. Continue reading for some tips that will assist you in starting your own program.


Turn on the radio while you are working out. The beat of the music will cause your body to start moving automatically. It is natural for people to respond to music. You will feel like you are in a club dancing when listening to music you love, which will make your routine a lot more fun. In fact, you may get so caught up in the sound of the music that you don’t even realize how tired you are and end up having a longer, more enjoyable workout. Adding music to your routine will allow you to keep moving for longer.


If someone close to you has their own weight loss goals, think about teaming up. The two of you can keep track of your progress, and it is fun to have someone to exercise with. Workout with a friend if you want your workout to go faster. When you enjoy your workout, it will become something that you look forward to instead of something you dread.


Though video games are often considered a sedentary hobby, think again. Today there are video games that can help get you off the couch and on the way to a good work out. Since the focus is on the video game, you probably won’t even notice how hard you are exercising or how hard your body is working. When you are not focusing on your workout, your body will not feel as tired, and you will be able to exercise for a longer period of time.


Clothing has a lot do with your motivation, if you have athletic clothing on you will feel the need to fit the part. Wearing the appropriate clothing will get you into the mindset that you need to exercise now. Workout clothing can be a little more costly, but the variety of styles and colors available makes it worthwhile and can really add to the fun factor in your workout routines.


Avoid doing the same workout daily. Boredom is one of the top reasons that people abandon their exercise routines and quit their fitness regimens entirely. Mixing things up will help you maintain your enthusiasm. Have multiple music options or learn a completely new routine. Always keep an eye out for a new and interesting workout to add to your exercise routine.


When you attain one fitness goal, give yourself a reward. This will motivate you to move on in your plan with renewed vigor. Your actual reward and its size are unimportant. If it is something you love, such as a “bad” food, then this can an effective reward for you as long as you do not overindulge. Chose a reward that you will really look forward to receiving. It is important to keep yourself motivated to meet your weight loss goals.


Take the work out of the word “workout” by thinking of it as a fun thing to do. The tricks in this paper will help you make your workouts more fun.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.

13 Comments

  1. First time working out with you. I am so out of shape, and that kicked my butt. I plan on doing this until I can do it without taking longer than a 10 sec break half way through. And until I can do that plank at the end. Couldn't hold it today. Great, simple, quick workout.

  2. I love this one. I prefer a little music and less talking. Sometimes the chattering is nerve wracking when you are super tired and breathing hard. Thanks for sharing a little "old school!"

  3. That was no joke for a short workout! Great quick cardio!!!!thanks

  4. Definite heart rate raised and sweaty on that one. ,,

  5. Mandi says:

    your so fun…I will say I love that the newer videos have you talking (I have no idea how you do it) but the workout was a sweat fest for sure 🙂

  6. J Kmpln says:

    Do a quick workout, they said! It will be fun, they said!

  7. We'll go running in the dark, Tabataing through the park, and reminiscing 🤔 ! I loved this. You were so quiet back then. I did this past Friday's Fun Run (ran yesterday, so figured hey, I'm only running 2/3 of the time today, the ankle can take it 😉 ) before I went back in time. This was a great idea. Thanks for keeping everything fresh (again). 😘

  8. I loved this one even before, and still do now! I haven't done it since February. I didn't comment back then, so I wonder what were my stats… Today, without any additional warmup, my average HR for these 22 minutes was 147 BPM, and maximal HR was 162. It took me only one minute to enter my "cardio HR" zone — those goofy jacks are great stuff, huh?
    I was very careful with the putting weight on my shoulders during rockettes, so I did them from a "seated staff pose" — 8 rounds of those is a killer workout for the quads! I was TOAST by the end. I did all planks on my forearms, and swapped the reverse plank with another front plank on forearms. It worked well!
    Thanks for a great mid-summer sweat 🙂

  9. ingakaye says:

    Even though I am not familiar with the earlier videos, this one fit right in with the ones I have been participating in for the past year and a half or so. I have taken a break from working out, so this one kicked my butt, in a good way. This one will be added to my list as well. Thanks for another great workout.

  10. This was great! Not usually a fan of music when i work out but this totally worked:)

  11. Karen D says:

    Really liked this one ! Day #21 in the bag thank you for yet another great workout Pahla. 🐝👊☺

  12. This is one of the very first if not THE first Pahla B workout I ever did. I still work it in when I want a quick cardio hiit. I love it! Music is a great addition too.

  13. Now I am doing this workout… amazing!! Thank you!! I need weight loss, you are helping me!!

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