- Hi, guys, I'm Tiana and I'mma take you through a Tabata workout, which is a cardio workout on the Stamina upright bike. So first we're gonna go through a short warm-up, and with Tabata you've got 20 seconds of work and then you're gonna recover for 10 seconds. So during that 20 seconds, you want to give it your absolute all. So you want to go as hard as you possibly can, use all that energy, and for that 10-second recovery period you're literally doing no work. You're just completely letting that body recover, hopping back into that 20 seconds as hard as you can. And the point in that is getting that heart rate up and then letting it fall back down; you're gonna burn a lot more calories and it's a lot more efficient. So we're gonna do a short workout, short warm-up, and we're gonna hop right back into the 20 seconds and the 10 seconds.