Tabata Workouts For Beginners


This workout concept is amazing! Each exercise is done for only 4 minutes at a time – but it’s likely the longest 4 minutes you’ll have experienced working out. It is therefore really ideal for a single mom pressed for time, or a busy professional that can keep fit by using Tabata workouts.

Tabata workouts mean that you workout hard for 20 seconds, take a rest period of 10 seconds, and then repeat that for 8 rounds, thus the 4 minute workout.

With that being said, it’s really important to make sure that you are a healthy individual prior to doing these workouts, as they are extremely high intensity, with a start and stop format that can be tough to get used to initially.  It is necessary to check with your doctor before starting Tabata to ensure that your body will be able to handle the pressure.

One can do Tabata at home, in a hotel, or on a lunch break a few times a week to burn those stubborn fat reserves in the body that other exercises have not been able to eliminate! It’s versatile structure means you can pick and choose which exercises to do if you can’t do all of them.

9 Tabata Exercises:

tabata workouts Bicycle Sprints

This can be done indoors by pedaling a stationary bicycle very fast for 20 seconds and then stopping for 10 seconds fo rest, and repeating until you have worked out for 4 minutes. Tip: make sure you have a great pair of shoes or a bike where you strap yourself in to avoid your feet slipping off of the bicycle pedals.

Jumping Rope

Sounds easy but it is a doozy of a tabata workouts for beginners!  Jump as fast as you can for 20 seconds and then stop for 10 seconds. Repeat the exercises for four minutes. Don’t forget: no time for resting longer than 10 minutes is allowed when doing Tabata workouts until you have worked out for four minutes.

tabata workoutsSwimming

This is another good workout as it tones all the muscles in the body; therefore be prepared to swim very fast for 20 seconds and stop for 10 seconds. Repeat until four minutes have passed to receive the benefits. Tip: remember to eat a good diet to strengthen the immune system so that your body is able to fight infections for a healthy lifestyle.

tabata workoutsRunning

 The same process is involved here you run as fast as you can stand for 20 seconds then stop for 10 seconds and repeat the process until four minutes is reached. Remember: bring plenty of drinking water as your mouth will get very dry in the four minutes.

tabata workouts

Hindu Squats

 These are similar to the ordinary squats but you get lower to the ground until your fingers touch the floor. This will help tone the legs and butt muscles; therefore squat for 20 seconds stop get up for 10 seconds and then repeat until four minutes are reached.

Tabata WorkoutsHiking 

You can do this outdoors in a hilly place or indoors in the gym; therefore climb up the hill as quickly as possible for 20 seconds stop for 10 and repeat until four minutes are reached. You can improvise doing this exercise on a steep staircase by going up the stairs as fast as possible for 20 seconds stop for ten and repeat for four minutes.

Tabata WorkoutsHand Stand Pushups

Use the wall as support as you stand on your hands and bend the elbows to hold the weight of your entire body for 20 seconds. Stop for 10 and repeat until four minutes are reached. Be prepared: as a result you will hear the roaring of blood in your ears as the circulation is increased in the entire body.

Tabata WorkoutsWeight Bench Hop Over 

This requires a lot of coordination; therefore find a suitable weight bench and place your hands on it as you hop over it as fast as you can for 20 seconds, stop for 10 and continue until four minutes are reached. Hint: your hands must remain on the bench the whole time.


Tabata Workouts

Box Jump

Find a box that has a height up to your knees and hop on it and back onto the floor as fast as you can for 20 seconds stop for 10 and repeat until four minutes are reached. With consistency you will notice weight loss in a few weeks as your body becomes more flexible.