Tabata for Beginners

Lower Body Tabata Workouts

  • Bodyweight squat
  • Jump squat
  • Box jumps
  • Dumbell or kettlebell goblet squats

Upper Body Tabata Workouts

  • Push-ups
  • Triceps dip
  • Pull-ups
  • Plank row

More: Tabata Workout for the Arms and Legs

Total Body Tabata Workouts

  • Burpee
  • Dumbbell or kettlebell thruster
  • Mountain climbers
  • Kettlebell swing

Cardiovascular Tabata Workouts

  • Jump rope
  • Indoor rower
  • Stationary cycling
  • Sprints

More: 2 Interval Training Plans to Build Speed

Example Workouts

Tabata workouts are meant to be challenging, so be prepared to push yourself beyond your limits. Gather your equipment and give one of these Tabata routines a try.

1. Beginners: Bodyweight squats, 8 rounds of 20 seconds on, 10 seconds rest.

2. Intermediate: Burpees, 8 rounds of 20 seconds on, 10 seconds rest.

3. Advanced: Box jumps, 8 rounds of 20 seconds on, 10 seconds rest. After you complete 8 rounds, rest for 2 to 4 minutes.

4. Follow the rest with 8 rounds of 20 seconds on, 10 seconds rest of dumbbell thrusters.

Remember, any exercise will work. What you choose is ultimately up to you. Keep the intensity high and the rest short and you'll be on your way to becoming a Tabata expert in no time.

More: 13 Reasons to Do Bodyweight Exercises

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