There's nothing more natural than using your own bodyweight in combination with running to test your limits in terms of cardiovascular endurance and stamina. Structure the routine properly and you've got some serious hard work on your hands.

We asked Will Lanier, a CF-L1 Coach at CrossFitNYC, for a high-intensity tabata workout in combination with a complex bodyweight routine to help you see where you stand.

Tabata training: a primer

"Tabata falls under the category of high-intensity training or high intensity interval training," Lanier says. Any exercise can be incorporated into the Tabata training (bodyweight or "air" squats, pushups, and pullups are the most popular). The basic outline of the Tabata training method is: 20 seconds of intense training (max effort/max reps) with 10 seconds of rest for a total of 8 sessions or rounds.


It's easiest to do this workout on an outdoor, 400-meter track. You'll do four 400-meter sprints in total. Each sprint is separated by a Tabata workout: bodyweight squats, pushups, and situps. As you get more comfortable with this workout, you can expand the Tabata options to incorporate other bodyweight moves like pullups, lunges, or mountain climbers.