Are you looking for a really intense hard training cardio workout? Are you tired and just downright bored of endless and mindless hours on the treadmill? Well, you’re in luck because I’m going to give you some tips about cardio workouts so that you can build the type of rock hard training that is perfect for you.

The first thing you need to know is that in the 1990s Dr. Izumi Tabata and some Japanese researchers discovered that doing only 4 minutes of exercise you can increase your anaerobic capacity 28%. To do this you simply choose any type of exercise, running, swimming, biking or anything else that lends itself to this format. Then you do that exercise intensely for 20 seconds. Now rest for ten seconds and then start up intensely doing what you were doing for 20 more seconds. You do this for a total of 8 20 second periods with 10 seconds rest.

Doing this type of exercise really lends itself to kettlebell swings. A kettlebell is a cannonball shaped device with a handle on it. Because of its design you can swing it which a cardiovascular element to weight lifting that was otherwise absent. When I first started using KBs I was surprised at how quickly I got winded, just a few swings. But you will advance quickly and now I am using them for the Tabata.

I also use them for high intensity interval training which uses the Tabata principle of on and off exercise periods. However, with HIIT I am able to exercise for 15 to 20 minutes.