10 Minute Tabata Workout for Beginners

By: Chris Freytag, CPT // May 17, 2024

This 10 minute Tabata workout for beginners is the perfect way get in a great workout in less time. Think work smarter not longer.

Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 8 cycles in a row, equaling 4 minutes. This method is designed to maximize your workout efficiency, boosting both cardiovascular fitness and muscle strength in a short period.

Often high-intensity interval training (HIIT) is thought of as advanced exercise and it can be, but it’s also possible to use this concept with basic exercises and allow beginners to experience HIIT too.

For my beginner’s 10-minute Tabata workout, you’ll cycle through different exercises to keep it engaging and effective, ensuring you get a full-body workout in a brief amount of time.

This workout can be done anytime, anywhere—there’s no equipment required.


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    Tabata Workout Instructions

    Follow these simple instructions to get started with my 10 minute Tabata workout.

    • Warm up for 1 minute by jogging in place
    • Perform each exercise as hard as possible for 20 seconds of work, then take a quick 10-second rest.
    • Do all 4 exercises two times through to make one 4 minute Tabata
    • Eight cycles of 30 seconds = 4 minutes
    • Repeat the whole Tabata again = 8 minutes
    • Cool down for 1 minute, taking deep breaths and lightly stretching.

    As you become more fit or more accustomed to the format, you can go through the whole thing again or try other Tabata workouts to mix things up!

    Watch this quick video below to see the exercises demonstrated, or check out the pictures and descriptions of each move below, too!

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    Remember to warm up and cool down for a minute before and after the exercises, making this a full 10-minute beginner Tabata workout.

    1. Plié Squat

    Plie squats are awesome and effective in my opinion. They target the glutes and legs while placing emphasis on the inner thighs and women love that!

    Chris Freytag Demonstrating a Plie Squat for a 10-minute Tabata for beginners workout

    How to Perform a Plie Squat:

    • Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend your knees while lowering your torso, keeping your back upright and abs tight.
    • Engage your glutes and come to the standing position squeezing your inner thighs.

    2. Jumping Jacks

    Jumping jacks are a full-body cardiovascular exercise that boosts heart health, burns calories, and improves coordination and endurance.

    Chris Freytag demonstrating jumping jacks

    How to Perform Jumping Jacks:

    • Start standing with a slight knee bend and hands resting on your thighs.
    • 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 your start.

    3. Cross Behind Lunges

    This cross behind lunge engages the glutes, quads, and inner thighs. I also love that a cross behind brings in some balance. It’s the perfect addition to your Tabata workout!

    How to Perform a Cross Behind Lunge:

    • Begin standing with your feet hip distance apart.
    • Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Step back to starting position and repeat on the other side.

    4. Punching

    In this Tabata workout, punching provides an intense cardiovascular boost that also uses upper body strength and coordination.

    Chris Freytag demonstrating punching exercises

    How to Perform the Punching Exercise:

    • Stand with feet slightly wider than shoulder distance apart and bend your knees slightly. Tighten the core to keep your center still.
    • Punch out one arm at a time at a fast pace.

    Try adding this 10 minute Tabata workout to your weekly schedule to switch up your workout routine, and get more benefits in less time!

    10 Minute Workouts, Beginner Guides, Cardio Workouts, Fitness, HIIT Workouts, Strength Workouts, Total Body Workouts, Workouts

    Printed from GetHealthyU.com


    on Reply

    I have bad knees so I would like for you to send me a complete body workout without jumping....Is it possible. Thanks.

      on Reply

      Hi Mary - check out these articles: https://gethealthyu.com/workout-modifications-bad-knees/ https://gethealthyu.com/12-minute-hiit-workout-for-bad-knees/

    (This will help us personalize your experience so that you can get the best advice possible from us!)
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