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Matt Cordell Review: 28 Min Full Body Tabata 41 Rounds
28 Min Full Body Tabata 41 Rounds is an enjoyable, total body, cardio and bodyweight strength workout. I really liked this routine, as there is lots of variety and it targets a little bit of everything without completing exhausting you. I also found that the time flew by as you are so focused on the different moves that before you know it it’s over! The link to the YouTube video is HERE. (I am also reviewing one of Matt’s Abs Interval workouts, as a bonus on this review, so keep reading till the end for more details!)
This workout is part of the library of routines that Matt Cordell has on his free YouTube channel. I have included the YouTube link HERE. Matt has over 30 different interval and tabata workouts on his channel, along with a few beautiful landscape panoramas to relax with after your workout. All of his routines are filmed outside and the majority have absolutely amazing scenery in the background. So if you like cardio and bodyweight strength interval workouts, his channel is definitely worth checking out! None of the routines require any equipment except a mat, if you are on a hard surface so are great for when you don’t have access to equipment or are travelling (is that even a thing anymore?!) Also most of them are not all out crazy but provide a nice total body challenge without completing wiping you out.
As with most of his workouts, this one is packed with variety and he only repeats a few of the moves. That is one of the things I often dislike about Tabata workouts that there is so much repetition but fortunately Matt’s approach is very different. That is also one of the reasons I really appreciate Cathe’s versions too, such as, Xtrain: Tabatacise, as you do four exercises two times through but this is even better, as it’s generally a different exercise for every interval. This workout is structured into five sections and you just go directly from one interval to the next. Now this isn’t strictly a true tabata though, as the intervals are mostly 30 seconds work and 10 seconds rest rather than 20/10 for traditional tabatas. In this routine, there are a total of 41 rounds - 39 rounds of 30 seconds work and 10 seconds rest and 2 rounds of 70 seconds work and 10 seconds rest.
The routine starts with 7 rounds focused on the core and this includes a variety of mainly crunch variations. You then move into push-ups and planks for 8 rounds. This section was a little more challenging with the push-up variations, however, they are mixed with plank moves to give you a little bit of a break, although my shoulders were still feeling it! The third section is focused on the lower body with a combination of bodyweight strength moves, such as, squats and lunges with a few cardio moves, such as calf hops. Next is the cardio section, which consists of 8 rounds of different cardio moves including jacks, mountain climbers and high runs. This section got my heart rate up nicely before you then move into the final section, which is a mix of different bodyweight strength and cardio moves. This section includes the only set of burpees in the workout plus the two longer intervals, which are jacks and squats, both done for 70 seconds each. This is the only section where you repeat a few of the moves from earlier in the workout.
As with all of Matt’s workouts, I have done so far, this is music only and he does not speak at all, not even to introduce the workout. However, there is a box that appears on screen to tell you what is coming next and a clock counting up the time, in the lower right hand corner of the screen. Also the last few seconds are counted out by the voiceover music. I really love both the music he uses and the “Let’s Get Ready To Rumble”… that sounds every so often – I find it very motivating!
(One thing to note about this and all of Matt’s workouts, which have done so far, is that they do not include either a warm-up or a cool down so you will need to just add your own, where required).
Overall, an excellent and fun interval workout that requires no equipment so can be done anywhere!
Bonus Review
If you want a little bit more core work to add before or after (or on a separate day), I have also reviewed the moves for Matt’s Tabata Abs Workout 16 Minute - 30/10 Intervals workout below. It consists of 24 intervals each performed for 30 seconds of work and 10 seconds rest. There is some repetition of the moves but I still really loved this workout and it worked my core nicely. Overall, a varied and effective routine that works the entire core in a short amount of time. The YouTube link is HERE.
If you are interested in exploring a few more of Matt’s routine, some of my favourites from his archive are listed below, in order to give you somewhere to start (links are all clickable and will take you directly to the YouTube video):
24 Min Full Body Tabata (24 mins) – 6 Tabatas 20/10 at 6 Levels
12 Min Full Body Tabata No Jumping (12 mins) – 3 Tabatas 20/10 at 3 Levels (all low impact)
21 Min Tabata Legs (21 mins) – 32 Rounds of 30/10 intervals focused on lower body
16 Min Full Body Tabata (17 mins) – 23 Rounds of 30/10 intervals
The Workout
28 Min Full Body Tabata 41 Rounds is a cardio and body-weight strength interval workout consisting of 41 rounds. Thirty-nine of those intervals are 30 seconds work and 10 seconds rest and two rounds are 70 seconds work and 10 seconds rest.
What You Need to Know
(Rating scale – 1= lowest & 5 = highest).
The Moves
28 Min Full Body Tabata 41 Rounds is 28:30 minutes long. There is no warm-up included for this routine so you will need to warm-up on your own before you start. However, the video does start with the most amazing aerial panorama before a quick 10 second count down, where the first move appears at the bottom of the screen. (The workout starts at 0:33 seconds). Cardio moves shown in bold italics below.
Each move is done for 30 seconds of work & 10 seconds rest unless otherwise stated below.
Abs section (on the mat):
Crunch
Lateral crunch (foot on opposite knee & crunch up to knee)
Lateral crunch (other side)
Russian twist
Crunch elbow knee (crunch up to knees w/ feet on floor)
Star crunch (touch opposite hand to foot)
Twist crunch (sit-up & twists x2)
Push-ups & plank section (on the mat):
Push-ups
Lateral plank on hand (side plank hold on hand)
Lateral plank on hand (other side)
Diamond push-ups
Lateral plank dynamic (elbow plank hip dips)
Lateral plank dynamic (elbow plank hip dips)
Diamond & standard push-ups
Super plank (arms & legs stretched out to each end of the mat)
Legs section:
Squats
Lunges (one side)
Lunges (other side)
Squats pulse
Calf hop (hop on one foot)
Calf hop (other side)
Sumo squats
Sit
Cardio section:
Jumping jacks
Mountain climbers
Run
Butt kicks
High knees run
Jump in place
Mountain climber jack jump (in plank jump feet in & out then plank jack)
Butterfly jack (seal jacks – arms out in front)
Mix section:
Easy burpee (standing at the top)
Crunch elbow knee (crunch up to knees w/ feet on floor)
Push-ups
Lateral toe touch crunch (lying on back w/ head off ground, knees bent & feet on floor; reach hands to side of legs; one side then other)
Jumping jack for 70 seconds
Squats for 70 seconds
Plank
Jump in place
Mountain climbers
Push-ups
There is no cool down or stretch at the end of this routine so I added a quick stretch on the end.
Tabata Abs Workout 16 min – 30/10 Intervals
This core routine is 16:10 minutes long and only requires a mat, if you are on a hard surface. There is no warm-up or cool down included with this routine. The YouTube link for this workout is HERE.
Each move below is done for 30 seconds with a 10 second rest before moving onto the next exercise.
Crunch
Plank
Lateral crunch (crunching up to opposite knee)
Lateral plank (elbow side plank hip dips)
Lateral plank (other side)
Crunch 1,2,3 (crunching up & down in small increments – 3 up & 3 down)
Total crunch (full sit-up)
Rotational side plank (reaching up & under)
Rotational plank (other side)
Super plank (arms & legs stretched out to each end of the mat)
One arm one foot plank alternate (soldier planks)
Crunch 1,2,3
Russian twist
Lateral plank
Lateral plank (other side)
Sit up crunch
Flutter kicks
Crunch 1,2,3
Leg raises
Half crunch (pulsing at the top of movement)
Lateral plank on arm (side plank on hand)
Lateral plank on arm (other side)
Bicycle crunch
Lateral toe touch crunch (reaching opposite hand to foot)
Take Action
Try it today! Check out Matt’s YouTube channel HERE.
If you liked this workout, check out my review of Cathe Live: Move It! (#187) – HERE.
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