Tabata Workouts For Beginners (with Infographic)

Just because Tabata workouts are gold standard for Olympic trainees doesn’t mean that they are not suitable for beginners. In fact, Tabata workouts are a great way for a beginner with no money, no equipment and very little time to really get fit. The main thing you need is an ability to push yourself—and a stopwatch.

Timing is key for a Tabata workout, timing, and the ability to go full-power for 20 seconds at a time. Can you do it? If you can, you’re well on the way to a much trimmer, fitter and healthier you.

Cost In Time: 4 Minutes Per Day

(plus 10 minute warm and 5 minute cool down)

One of the best things about Tabata is that it is very flexible. You can choose from a variety of exercises, including, using machines, like exercise bikes, treadmills and elliptical machines.

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.

Tabata And Running

Suppose you are a runner. Then you may want to start your Tabata adventure by doing a Tabata Running Workout; building up from what you are already good at.

Here is an example of a great Tabata workout with running.

You’re going to sprint, going as fast as you possibly can, as if wolves were after you, for all of 20 seconds.

Then pause for 10 seconds. Stopping straight out might be out of the question, but put the brakes on, walk very slowly, catch your breath, stop if you want to, but, only for 10 seconds.

Then—there are the wolves again—so go for 20 more seconds. When the timer goes off and that 20 seconds are over, you’ve got another breather, and you’ve done ¼ of your workout.

A Tabata workout is 8 cycles long; eight cycles of 20 seconds on 10 seconds off. 

And, you know what? It’ll do more for your body than an hour run at a steady pace.

Tabata With Exercise Bikes

You might not be a runner. Other exercises work just as well with the Tabata protocol. If you’ve got an exercise bike at your house, try spinning. Get on there and play a little with the pedals to warm yourself up.

Then try cycling madly for all of 20 seconds.

A 10 second break, then 20 seconds more.

Try to make sure your speed stays at least at 85 RPM for the whole high intensity time.

Stationary biking was actually the first exercise the Tabata method was tried on, and if you are consistent with it, say, four days a week, 4 minutes a day—you’ll definitely see results.

Other Tabata Moves

Bodyweight movements are also great options for Tabata, these include, squats, jump squats, jumping jacks and high knees, all of which are great Tabata workouts. 

The important thing to remember is that during your 20 seconds on you are working the hardest you can, the fastest you can, and putting everything you have into it. Your reward is your 10 seconds of rest.

Try this fun four-minute Tabata workout for beginners, from The Fitologists!