There are 4 Tabata Protocol bodyweight workouts in the General Discussion forum in the Spark team resistance Band and Bodyweight training. Look for Kickass workouts I-IV. There is not way to accurately measure the calorie burn outside of a laboratory setting so log it as strength work even though it has a pronounced cardio benefit also.
jumping jacks for 20 sec rest (repeat the jumping jacks for 3 rounds) push ups same as above speed squats running in place
If you do it between 90 and 100% of your maximum heart rate you will feel it.
I only do this and surge training. I get my strength training and cardio all at once. You can also check out ZWOW's on youtube or bodyrock.tv. Check on youtube for tabata training. Again the options are endless.
You can even do it on a treadmill or elliptical. Run at 7 or 8 mph (or whatever the fastest you can do), then go down to about 3 mph to rest then back up. Do it for a total of 10 or 12 minutes this way. Calorie burn is off the charts. Not sure a heart rate monitor would really help since some of the movements may not register as well.
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