Tabata For Beginners – 10 Workouts For Fast Weight Loss

10 Tabata Workouts For Fast Weight Loss

Tabata is a specialized form of high-intensity interval training (HIIT). It involves intervals of two or more exercises. You alternate 20 seconds of high-intensity effort with 10 seconds of rest.

Can a four-minute workout be effective to attain weight loss and fitness goals?

Whether executed over four minutes or twenty-five, Tabata was found to be much more effective than traditional workouts for cardiovascular and weight loss.

Here are 10 Tabata workouts for beginners.

1. Four-Minute Fat Burning Tabata Workout

This workout is an ideal introduction to Tabata as the exercises are both easy to understand and execute. The intensity is low enough to ease you into interval training, and you can focus on your form as you increase your endurance.

As you advance, increasing speed is a natural way to increase intensity. Exercises focus on cross lateral movements that will help strength through the abdomen and add to general coordination.

  • Push ups
  • Jumping jacks
  • Heel touches
  • Uneven planks
  • Squats
  • Mountain climbers
  • Lunges
  • Standing abs twists

2. Tabata Workout To Tone Everything In 10 Minutes

You can use this workout as a foundation for any exercise program or jumpstart your introduction to Tabata. It tones your muscles in preparation for body strengthening.

Exercises are simple to execute and requires two five-minute sessions, but the high-intensity cardio workout burns calories efficiently.

Round One:

  • Warmup: lateral shuffle, hip swings, stretches
  • Superwoman to plank push-up – you can substitute a modified push-up
  • Squat to plyo lunge

Round Two:

  • Mountain climbers to burpees
  • Tough jacks

This toning workout is a great introduction to interval training. It will improve your overall body shape, contour excess flabbiness, and improve the function of your muscles and joints.

The tough jacks will give you a form of oblique crunch to flex your spine and strengthen your lateral abdomen. Mountain climbers and burpees provide a whole-body workout that increases endurance and lower back and leg strength.

3. Beginner Fitness Tabata Workout

Very similar to the toning workout from No.2, this fitness routine will put you through your paces during the intervals. It incorporates cardiovascular exercises like moves borrowed from boxing and switch kicks.

This workout not only increases your strength but will also improve your endurance and speed up your metabolism. It focuses on your core and also your arms, chest, legs, and glutes. You will learn 10 different moves with this workout.

  • Squats
  • Push-ups
  • Jump rope
  • Lateral squats
  • Dip to bridge
  • Reverse lunges
  • Side planks
  • Squats + knee lifts
  • Jumping jacks
  • Modified planks

This is a modification of the Tabata theme as it calls for 40 seconds of intense exercise alternating with 20 seconds of rest.

4. 20 Minute Body Weight Tabata Workout For Cardio And Strength

This is a great introduction to interval training. It consists of four rounds or blocks of four-minute sets.

The time intervals are classic Tabata style. The major variation is a call to allow your heart rate to drop only slightly between intervals. Therefore, unlike some other workouts, you will not rest completely between your high-intensity sets.

There is a full minute rest between blocks.

First Block:

  • Jumping jacks
  • Burpees
  • Push-ups
  • Oblique mountain climbers

Second Block:

  • Squat jumps
  • Walkouts
  • Switch jumps
  • Forearm planks

Third Block:

  • Speed skaters – a cardio exercise that targets the hips and legs. The lateral motion helps balance while strengthening your knees and outer thigh.
  • Right side lunge
  • Tricep dips – work the hard to target triceps with the reverse position of your hands.
  • V-up crunches

Fourth Block:

  • Mountain climbers
  • Plank jacks
  • Plank twists
  • Superman hold

Many of the movements work opposite sides of the body concurrently to target the obliques and improve coordination. The workout satisfies Tabata goals of cardio and strength through the upper and lower body, back, and abdomen.

The workout provides both anaerobic and aerobic conditioning. You can modify the exercises to start out as slowly as you need to.

5. Burn Fat Fast Tabata Workout

This is what the entire Tabata workout was based on: a four-minute exercise session to supply an energy surge and boost in metabolism. You can accomplish all your exercise aspirations (fitness and calorie burn) within four minutes.

However, if it does not seem quite long enough, you can repeat the workout once or twice. The regime engages you in jumping jacks, squat thrusts, high knees, and modified push-ups.

Jumping jacks performed properly will improve your stamina and endurance. Their great cardiovascular effects help burn calories and may even spark a loss in that nagging belly fat.

As is true for many Tabata workouts, each exercise gives you more than one benefit. High knees obviously work the legs but also open up the hips and help achieve greater limberness in your lower body.

When you engage in exercises like modified push-ups, you may think you are only targeting specific muscle groups in your upper and lower arms. Push-ups are beneficial for your arms and shoulders but also work your core and pectoral muscles.

Your goal is to increase the number of repetitions you can do in each session. Whenever you perform potentially high-impact exercises, concentrate on muscle control so you land softly.

6. Beginner Bodyweight Tabata Workout

This workout is ideal for people who not only do not know much about Tabata but also are a bit out of shape. It is always easier to stay with a program if you see quick results.

You should experience weight loss, improved cardiovascular fitness, and better muscle tone, in two weeks. Even better, it only requires approximately four minutes of your time for each session.

You will perform:

  • Squats
  • Mountain climbers
  • Lunges
  • Push Ups

You perform each for 20 seconds with a 10-second rest between. As you advance, you can repeat the set once.

7. 12-Minute Lower Body HIIT Workout

This workout, as the name says, targets your legs and glutes. Three sets provide 12 minutes of intense exercises. With lunges and squat jumps, the workout will also give you some core strengthening.

However, unlike some of the other options, you will alternate only between two different exercises per four-minute session.

The entire collection includes low surrenders and jump squats, lunge hops and jump lunge, lateral lifts, and squat jacks. The supersets are intense enough to accelerate calorie burning.

8. Tabata Workout For Abs & Core

Another targeted workout for more advanced beginners, this 23-minute intense collection of sets will make you feel the burn in your abs.

During the exercises, expect to melt away as many as 350 calories. This jumpstarts your metabolism for steady caloric consumption all day.

Even though the major focus is on the core muscles of your abdomen, you will definitely reap cardiovascular benefits as well.

You will perform each block of exercises in pairs which makes it easier to establish a rhythm and target specific muscle groups.

9. Low Impact Arms and Core Tabata Workout, Abs and Upper Body Strength

It can be easy to neglect the upper body when trying to lose weight. You may feel the tendency to focus on cardiovascular fitness and your legs to speed up your metabolism.

These exercises aim to increase upper body strength while at the same providing a cardio boost. Dumbbells as low as five pounds will make a significant difference to your upper body results.

This workout varies because it portrays nonstop exercises.

You can easily turn this into a more classic Tabata workout. The exercises naturally break up into 20-second sets. Insert 10-second rest periods between intervals.

Using Weights

Incorporating weights into your Tabata routine provides an additional challenge to the muscles you are targeting. Proceed cautiously, as adding free weights will increase the difficulty of your Tabata significantly. This can cause you to sacrifice form.

You will realize the benefits of increased effort through more strength and endurance. You will also experience faster gains.

10. Varied Tabata Workouts – Tobata Song

Many Tabata workouts are based on the original framework of alternating between two different exercises.

Incorporate a variety of exercises to eliminate boredom as a workout deterrent, especially for beginners. Some even utilize music as a motivator.

The Tabata Song fits a nice beginner combination of exercises:

  • Burpees
  • Squats
  • Push-ups
  • Lunges
  • Elbow planks
  • Mountain climbers
  • Box jumps
  • Plank jacks

The workout becomes more intense as it progresses. The music correlates with 20-second of intense activity followed by 10 seconds of rest between each exercise.

This is an excellent way to burn calories and achieves cardiac fitness and core strength. Plus, it teaches the intervals through intuitive musical cues.


Tabata is one of the most effective means to increase strength, endurance and weight loss. Interval training has proven to improve cardiovascular conditioning beyond what most traditional exercises can do.

You can obtain the best results by performing your reps as quickly or as hard as you can.

The other spectacular quality of Tabata is that you can fit many workout regimes within 4 to 20-minute time frames. This eliminates the most common reason people have for failing a workout goal.

Finally, Tabata allows you to implement a wide range of variations to your program. Much like weightlifting, there are a plethora of exercises that fit well into a Tabata workout routine.

We hope you found some valuable information about Tabata workouts for beginners and are ready to try it yourself..

Tabata For Beginners - 10 Workouts For Fast Weight Loss

Leave a Comment