#Fatblaster Friday | Why we all need to do cardio interval workouts

I love me some weights. (Yes, sometimes I work out in the bathroom…)

cardio interval workouts

Given a choice between lifting heavy and cardio and I’ll always choose strength. But as important as strengthening your muscles is, you gotta strengthen your heart too. And not just with endurance work, we all need to do some cardio interval workouts as well!

Why? Unlike long slow distance training, adding cardio intervals to your workouts can;

  • stimulate fast twitch muscle growth and hence, speed and agility
  • improve cardiac stroke volume and thus, overall heart health
  • decrease post-exercise cardiovascular recovery time
  • elevate your calorie burn, both during and after the workout via ‘afterburn’ effects
  • increase your lactic acid threshold or how long you can go before you ‘feel the burn’
  • speed up your workout, getting you out of the gym faster
  • be done anywhere, anytime and without equipment

Today’s #FatblasterFriday workout is a Killer Cardio Circuit. Only four moves, no equipment required. You’ll perform each move for 30 s then take a 15 s, active recovery rest (that means, “keep your feet moving”).

But don’t be fooled, performed at the highest intensity you can manage, each move should elevate your heart rate and leave you breathless by the end of the interval.

Go through the circuit twice, for a short, but intense, 6 minute, killer cardio interval workout.

Join me?

You can perform this workout on it’s own, or add it to the end of your regular strength or cardio endurance workout. Might I suggest a selection from my #FatblasterFriday playlist?

cardio intervals workout



Did you like this workout? Then PLEASE

  • WATCH and DO the workouts with me
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  • CHECK OUT the #FatblasterFriday Playlist for more, real time workouts
  • PIN the above WORKOUT PHOTO
  • GIVE me your FEEDBACK on YouTube or in the COMMENTS section below
  • LIKE and SHARE my videos with your friends via email, Facebook and Twitter


Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. Oh, you just had to slip those burpees in, didn’t you? 😉

    I love interval training, so much so that I have to remind myself it’s not appropriate to do daily, especially the higher intensity stuff. But it keeps me from getting bored.

    And yet another Tamara video to add to my You Tube list. Thank you!
    Carrie Rubin recently posted…I Won’t Have What She’s HavingMy Profile

  2. I love intervals b/c a busy girl like me needs the most bang for her workout buck! This quick cardio session looks perfect. Pinned!
    Caitlin recently posted…Fashion Black Friday 2012My Profile

    • Yes! You have so much going on short and sweet workouts are required! Have a great Friday Caitlin!

  3. Ooh what a goodie, thanks chica!
    Kat recently posted…Olè! Recipe Friday & Nature Box reviewMy Profile

  4. awesome yet quick workout. I’m like you, I choose strength each time, I hate cardio. But I know it’s important to do. 6 minutes is definitely a time I can add to my routine though 🙂 Thanks!
    Kammie @ Sensual Appeal recently posted…20 Health QuestionsMy Profile

  5. You beast!!!! Looks awesome!! If you’re gonna integrate cardio, this is the way to do it. You simply will not find me on a machine 😀
    Suzanne @WorkoutNirvana recently posted…Clean-Eating Dinners Round Out A Healthy DayMy Profile

    • I’m with you. There’s only 1 cardio machine I like; the ARC trainer. Maybe because it feels more like a strength workout 🙂

  6. I totally would choose strength each time. Cardio intervals are great and really do a great job. I’m doing Tina’s bootcamp and let’s just say the last two weeks have been all about burpees. If I don’t see another burpee for a while, I won’t be sad 🙂
    Christine @ Love, Life, Surf recently posted…Friday Round-Up: Holidays, Mantras and Why blogMy Profile

    • Ooh, I’ve heard such good things about Tina’s programs! I’m thinking that maybe I should try it next time round. Even trainers need a trainer!

  7. I really should throw my intervals in my life, I am a steady state girl. I mean, it seems to work for me, but I know if I did intervals, I could cut my work out in half… And really, I need to cut my work out in half, I go for a marathon every morning, lol.

  8. Burpees? ARgggggh. Okay, I will try it. I really will!
    Elle recently posted…Eat Your Freggies… Here is How!My Profile

  9. I am tired just watching it! 😉 You rock Tamara! I will miss you while I take my time off… email if I miss anything important! 🙂
    Jody – Fit at 55 recently posted…Hot Cross BUNS! Tight Buns Calling!My Profile

  10. I love me some weights too…and cardio! 🙂
    Kierston recently posted…#RECIPEFRIDAY: Chocolate Protein Covered PB2 Bites!My Profile

    • Oh nuts, I forgot to link up a recipe today…Friday is always my ‘workout post’, but I’ll try again next week!

  11. I watched you do the routine, but did NOT do it with you. Why? Because I am tired, boo hop, what a whiner I am. Actually, I watched to steal your ideas for my classes this week. They love to hate burpees. I hadn’t thought of the lateral side moves, so am happily using those. Love how you set up your videos. You’re a super star!
    AlexandraFunFit recently posted…Crank Up Your Metabolism and DigestionMy Profile

    • Ah, poor baby. It’s okay to be tired on Friday; you’ve probably taught 10 classes this week! Lateral moves are great for everybody, put particularly seniors. As long as you don’t make them grapevine…
      Thanks for your too kind comments Alexandra!

  12. Awesome workout, looking forward to giving it a try!!!
    Toni @runninglovingliving recently posted…Friday Favorites featuring Kona KaseMy Profile


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