10-Minute Beginner Tabata Workout

Fitness: Workouts

By: // October 9, 2014


A fitness woman in a gym wiping the sweat off of her brow after a tabata interval workout.

So you’ve heard about Tabata intervals, but you’re not sure they are for you? Here’s a workout that will win you over without knocking you down. The beauty of Tabata workouts is that they can be done in a gym, on a bike, out on a hiking trail, or in your own home. They can be high-impact, low-impact, or a combination of both. Best of all, there are moves that a beginner can practice and quickly graduate to something more intense if desired.

Try each of these 4 exercises going as hard as you can for 20 seconds and then take a quick 10 second rest. Repeat this 4 times and you’ve got yourself a Tabata! Once you finish the first Tabata, move to the second exercise and start it again. In 10 minutes you’ve got yourself an intense, but attainable workout.

As you become more fit or more accustomed to the format, go through the whole thing twice or try one of my other tabata workouts to change it up!

Foot Fire

Chris Freytag demonstrating foot fire

A) Start standing with arms at the chest and hands in fists.

B) In a quick shuffle motion (pretend there are hot coals under your feet), lift your feet off the ground about an inch. You can shuffle in place quickly or back and forth.

Go hard for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 times through and then move to the next exercise.

Plié Squat

Chris Freytag Demonstrating a Plie Squat

A) Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend knees lowering torso keeping your back straight and abs tight.

B) Squeeze your glutes and come to standing position.

Perform as many as you can in 20 seconds, then rest for 10 seconds. Repeat for 4 times through. Then go to the next exercise.

Jumping Jacks

Chris Freytag Demonstrating Jumping Jacks

A) Start standing with a slight bend in knees and hands resting on thighs.

B) Keeping the knees bent open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close returning to you start.

Perform as many as you can for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 times through.  Move to next exercise.

Punching

Punching_Exercises

A) Stand with feet slightly wider than shoulder distance apart and bend knees slightly. Tighten the core to keep your center still.

B) Punch out one arm at a time at a fast pace.

Punch hard and fast for 20 seconds, then rest for 10 seconds. Repeat for a total of 4 times through.


Printed from GetHealthyU.com

2 Comments


Courtney on June 9, 2015 at 6:52 PMReply

i don't understand Tabatas yet. I've read two articles and it doesn't seem like the math adds up. Wouldn't each of these exercises take two minutes. Since there are four minutes, that would equal 8 minutes. Am I missing something?


    Chris Freytag on June 12, 2015 at 12:34 PMReply

    This should clear things up! http://gethealthyu.com/the-beginners-guide-to-hiit/



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