Dumbbell Cardio and Core Tabata

This workout serves as Day 4 of our Strength and Cardio with Brian 10-Day Challenge but can be used as a standalone workout anytime!

Hey, Team, It is Day 4! Today’s workout is about keeping momentum with fast-moving rounds targeting your entire body. This dumbbell full-body Tabata workout will challenge you with quick-moving rounds. We’re hitting every major muscle group with strength, endurance, and core stability exercises. This workout is perfect for those who thrive on quick transitions and high energy and want to sneak in a bit of cardio.

Equipment needed:

Dumbbells (Light, Medium)
Mat (Optional)

As we dive into the workout, keep in mind that each set is designed to flow seamlessly into the next. The quick 20-second work intervals are followed by just 10 seconds of rest, so staying focused and ready to move is important. The combination of exercises is meant to give you a balanced workout, hitting both the upper and lower body while keeping your core engaged. For example, the Goblet Squat paired with Push-ups in set 1 targets strength and stability, setting the tone for the rest of the workout. As you move through the sets, you’ll notice how each exercise complements the next, and there is no muscle group left out.

This workout is especially beneficial if you want to improve your overall cardio. The quick transitions keep your heart rate elevated and challenge your body to quickly adapt to different movements.

One of the key things to watch out for during this workout is maintaining proper form, especially with the fast pace. Getting caught up in the speed and letting your form slip is easy, but staying mindful of your movements will help you get the most out of each exercise. For exercises like the Single-Arm Dumbbell Snatch and Halo, focus on controlled, powerful movements that engage your core and stabilize your body. If you ever feel like you’re losing your form, slow down a bit or reduce the weight. The goal is to challenge yourself, but not at the expense of proper technique.

This workout is designed to be challenging but manageable. If you’re looking to make it more intense, try increasing the weight of your dumbbells or pushing yourself to move faster during the work intervals, but remember not to go too heavy. On the other hand, if you need to dial it back, feel free to reduce the weight and move at a slower pace.

As you move through this workout, remember that the goal is progress, not perfection. Each round is a chance to push yourself further, so give it your best shot. And when it gets tough, just think about how good it’ll feel to finish strong. 😊

Now, grab those dumbbells, and let’s get to work!

Workout Structure

Warm Up: 2 Rounds, 30 Seconds Each (6 Minutes)

OH Arm Circles
Deep Squat to Overhead Reach
Roll Downs
Alt. Rev Lunges to Rotations
90/90 Hip Switch
Dynamic Forearm Stretch

Set 1: 3 Rounds, 20 Seconds On / 10 Seconds Off (4 Minutes)

Goblet Squat
Push-ups
OH Tricep Ext
Deadbugs

-30 Second Transition-

Set 2: 3 Rounds, 20 Seconds On/10 Seconds Off (4 Minutes)

Sumo Squat
SA Dumbbell Snatch
SA Dumbbell Snatch
Seated Twist

Water Break

Set 3: 3 Rounds, 20 Seconds On / 10 Seconds Off (4 Minutes)

Rev Lunge to Curls
SDL to Upright Row
Dumbbell Cleans
Halos

-30 Second Transition-

Set 4: 3 Rounds, 20 Seconds On / 10 Seconds Off (4 Minutes)

Squat Jump
Loaded Bridges
Leg Lifts
Plank Drag

Water Break

Cooldown: Round 1, 45 Seconds Each (8 Minutes)

Seated Hamstring Stretch L
Seated Hamstring Stretch R
Frog Stretch
Thread the Needle R
Thread the Needle L
Runners Stretch L
Runners Stretch R
Scorpion Stretch L
Scorpion Stretch R
Childs Pose