Tabata exercises

10 Best Tabata Exercises For Beginners

The quick fix mentality is also seen in the fitness sector where quick, efficient and high quality workouts have became very common. Tabata training is one of them. It offers high-intensity interval workouts that are performed in an extremely short amount of time. In this article I’ll be sharing 10 best Tabata exercises for beginners. These are excellent exercises to follow if you are just starting this powerful training.

Tabata training is very simple to understand. An entire Tabata workout lasts for just 4 minutes and these 4 minutes are broken down into 20 seconds of high intensity exercise followed by 10 seconds of low intensity exercise or rest. You can either perform the same exercise repeatedly for 4 minutes or choose up to 8 different exercises to perform in 20 second bursts.

Though this workout seems simple and easy to accomplish on paper, it is extremely difficult and requires maximum effort throughout the 4 minute period. As you complete the workout, you will experience a buildup of lactic acid in your muscles which will not be alleviated by the 10 second recovery periods. This further elevates the intensity of the Tabata workouts and makes them one of the most grueling workouts you can participate in.

The high powered, intense nature of Tabata workouts helps you to burn up to 1000 calories per hour which works out at 67 calories per 4 minute Tabata workout. It also helps to increase your metabolism and burn more body fat in the hours following your workout.

Tabata training can be performed with a wide range of different exercises. Not only does this help keep your workout routines fresh and interesting but it also makes this training ideal for beginners. In the section below we’ll be expanding on this topic and listing the top 10 Tabata exercises for beginners.


A List Of Tabata Exercises For Beginners

I wanted to give you a complete instructions for the exercises as well as I wanted to include a video that will show you how to do each of the exercises. If I did that, it would make this an extremely long and confusing post. For that reason, I decided that in this post I will give you a list of the exercises and a link to the post where you’ll be able to see the instructions and watch the videos for each of the exercises. Just click on the title of the exercise that interests you.

One of the best things about Tabata is that it is very flexible. When you choose your type of Tabata workout, take into account your comfort level with the exercise in question, your current fitness level, and also consider just what you want to achieve with your workout, specifically, what muscle groups would you like to target?

A Tabata workout will have you doing your all-out absolute best, so it isn’t the time to try out new exercise moves or those that are too complicated. But if all you know is pushups, your Tabata sessions don’t have to be limited by that, either. You’ll just have to teach yourself new exercises during lower-intensity workout times, and after you’ve got them down, incorporate them in your Tabata workout.

1. Burpees -these exercises are very intense as they work all your muscles

2. Jumping Lunges – these exercises are also very intense and more difficult than the traditional lunges (great for glutes, hamstring, quads and cardio)

3. Jump Rope – one of the easiest in the series and it is awesome for legs and cardio

4.  Mountain Climbers -also a total body exercise

5. Plank Jacks – excellent for core muscles and cardio and very easy to do

6. Push Ups – everyone knows this exercise, so you will not have difficulty doing it

7. Superman – for back, core, glutes, hamstrings

8. Squat Jacks – intense…excellent for legs

9. Tabata Sprints – 20 second intense sprint that can done on a treadmill or outside

10. Windshield Wipers – easy to do core exercises


As I mentioned before, for detailed instructions and a “how” to video just click on the exercise title.

As you can see, there are lots of simple but effective exercises you can try when you’re just getting started with Tabata training. So give it a go today. Go through the list of Tabata exercises for beginners I gave you. Start practicing these 10 exercises and begin enjoy the many benefits of 4 minute Tabata workouts.

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