Tabata for Beginners: 13 Workouts for Fast Weight Loss

Tabata seems to be all the rage now. In this post, I will go over briefly what tabata for beginners looks like and then we will explore some awesome tabata workouts.

If you know what HIIT (high-intensity interval training) is then you are already familiar with Tabata. Studies have shown time and time again that you don’t need to spend hours in the gym or fitness studio doing cardio to lose weight. In fact, doing that type of cardio can prove detrimental to your weight loss journey.

HIIT workouts push your body to maximum levels by targeting different body parts in small bursts.

tabata for beginners

What Is Tabata?

Tabata is an HIIT workout that features exercises that last four minutes. That is one of the things that makes it so appealing.

It was discovered by a Japanese scientist, Dr. Izumi Tabata.

Tabata and his team conducted research on two groups of athletes:

  • The first group trained at a moderate intensity level and worked out five days over a total of six weeks. Each workout lasted one hour.
  • The second group trained at a high-intensity level and workout for fours day over a total of six weeks. Each workout lasted four minutes and 20 seconds.

The results were that the first group had increased their aerobic (cardiovascular) system but showed very little progress in their anaerobic (muscle) system.

The second group showed much more increase in their aerobic system than Group 1 and increased their anaerobic system by 28 percent.

This shows that HIIT has more impact on both the aerobic and anaerobic systems.

Tabata for Beginners: 13 Tabata Workouts That Will Push You

These Tabata workouts will keep you moving and really push your body in short bursts. They are all different time periods so you can find one that fits into your schedule for today. Even better, you can do all of these tabata exercises at home.

1. 45 Minute HIIT & Total Body Toning Tabata Workout by FitnessBlender

This awesome 45-minute workout is going to put your body through a couple levels of hell in a good way. You want to ensure that you do the appropriate warm up before tackling the actual workout because it doesn’t make sense to work out today only to break your body so much you can’t do anything for another week.

2. 10 Minute Beginner Tabata Workout for Moms

This workout doesn’t just apply to moms but it’s great for the women that only have 10 minutes to spare. You might be surprised to find out that this workout only contains 20 exercises but that’s all you need to really feel it everywhere.

3. Burn Fat Fast Tabata Workout

Need a workout to wake you up in the morning? This workout is short and sweet and really does the job. It’s only four minutes long but in those four minutes you’ll jumpstart your metabolism and get your body to really start working.

4. Tabata Workout for Beginners – 25 Minute Full Body Tabata Workout Routine with Low Impact Exercises

This is a great workout for beginners due to the variety of exercises that it presents.

5. Brutal Tabata Workout for Abs and Core

Not all Tabata Workouts focus on the whole body. This 23-minute workout targets your core and it is absolutely brutal.

I love it.

6. 30 Minute, Low Impact Cardio Arms and Core Tabata Workout, Abs, and Upper Body Strength

Looking to work on your upper body? Then this one is for you. You will need dumbbells for this one which just goes to show you are going to really push your muscles.

7. 25 Minute Tabata Workout

This workout is unique in that it offers 5 4-minute Tabata rounds. Some great variety for those that don’t want to fall into the same routine.

8. 12-Minute Lower Body HIIT Workout – 3 Tabata Supersets, No Equipment Needed

We’ve seen full body, core, and upper body. Time to target the lower body because it needs love as well.

9. How To: Tabata Workout: 20 Minute Workout with Me

This workout includes 4 rounds consisting of 8 sets each. You’ll do a variety of exercises that target different parts of your body.

10. Tabata Workout to Tone Everything in 10 Minutes

20 seconds of intense intervals followed by 10 seconds rest for four minutes, twice through. Doesn’t sound too bad until you realize muscles are hurting that you didn’t even know existed.

11. 30 Minute Cardio Tabata Workout to Burn Calories and Blast Fat!

This 30-minute workout uses tabata intervals to get a high-intensity cardio workout that works your full body. Both low impact and high impact options available so appropriate for all fitness levels. Great for calorie burning and losing fat, all while toning your whole body!

12. 10 Minute Tabata Workout

It’s four minutes of high-intensity training, alternating between 20 seconds of max training followed by a 10-second rest for a total of eight rounds. These workouts are fast-paced and fun and burn up tons of calories. In this workout, we bring you two sets of Tabata, plus a little warmup and cooldown. No equipment is necessary, and we keep track of the timing.

13. Tight Abs Tabata Workout: BeFiT GO- 10 Mins

Tabata Workouts Are Great

If you’re looking to get the most out of a workout in a short period of time then you should look into tabata. However, if you aren’t in shape or are just starting off be careful because pushing your body this hard this fast can prove disastrous.

Tabata will greatly increase your heart rate and don’t be surprised if you’re short of breath for a long period of time.

Take precaution when starting with tabata but if you feel confident in your abilities then go for it.

It’s also helpful to do a proper warm-up and cooldown.

For better results with tabata workouts, don’t be scared to have a diet that will help you achieve a better you. ThriveStrive has a perfect diet for those of you that are looking to get in shape and burn the fat you want (which can be done during these tabata workouts). A keto diet is exactly what you need to change your body and your life for good.