Tabata Workouts are all the rage – and for a good reason! In our time-starved lives, a fast, powerful workout that maximizes calorie burn and teaches our bodies to burn fat longer is exactly what we’ve been waiting for.
The long, drawn-out 60-minute workout of the ’90s is gone. Interval training has kicked them to the curb. So let’s do this!
Now that you’ve learned about Tabata let’s get down to the workout! This workout can be done anytime, anywhere—there’s no equipment required.
How To Do A Beginner 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 this two times through to make one Tabata
- Eight cycles of 30 seconds = 4 minutes
- Repeat the whole Tabata again = 4 minutes
- Cool down for 1 minute, walking it off and taking deep breaths
As you become more fit or more accustomed to the format, you can go through the whole thing twice 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!
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
The first move in our Tabata for beginners workout is a plie squat. Here’s how:
A) Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend your knees while lowering your torso, keeping your back straight and abs tight.
B) Squeeze your glutes and come to the standing position.
2. Jumping Jacks
The second move in our Tabata for beginners workout is jumping jacks. Here’s how:
A) Start standing with a slight knee bend and hands resting on your 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 your start.
3. Curtsy Lunges
The third move in our Tabata for beginners workout is a curtsy lunge. Here’s how:
A) Begin standing with your feet hip distance apart.
B) 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.
The fourth move in our Tabata for beginners workout is a punching exercise. Here’s how:
A) Stand with feet slightly wider than shoulder distance apart and bend your knees slightly. Tighten the core to keep your center still.
B) Punch out one arm at a time at a fast pace.