Workout Wednesday: Beginner’s Tabata Workout!

Happy Wednesday, my friends!

Hope your week is going well and you enjoyed the weekend (and honored MLK, obviously!) I didn’t do a MLK post this year, but I did last year, and it’s pretty special if I do say so myself. Check it out!

So..All of us ARE a beginner or WERE a beginner at something at some point in our lives, right?!
I remember when I first heard of Tabata workouts – I was like, “Ta who?! What is this?”

Needless to say, I’ve come a long way since then and now incorporate Tabata into my workouts all the time! One of my faves, that’s for sure.

Not sure what Tabata is? Here’s the scoop:

Created by Dr. Izumi Tabata, this workout was designed to have you working at max capacity at an elevated heart rate. You push as hard as possible for 20 seconds and then take a 10 second rest, for a total of eight rounds.

A Tabata set is quick, but that doesn’t mean it’s easy – Tabata is an all out powerhouse of a workout. Workouts like Tabata are the basis of High Intensity Interval Training (HIT).

The AWESOME benefits of Tabata include:

  • Fat loss
  • Increased Muscle Mass
  • Increased Aerobic & Anaerobic Capacity
  • Time Saved!

Tabata workouts are very demanding and shouldn’t be done every day – but by adding Tabata intervals in regularly you’re sure to see and feel changes in your body. I love to do them several times a week as workout finishers or, to do make an all out HIT workout by doing several rounds of Tabata in a row, like the workout I’m sharing today!

All you need is a stopwatch (or the Gymboss app or one like it) and you’re good to go.

Start with this Beginner’s Tabata Workout!

If you have to go super slowly and just focus on form at first, do so. If you have to rest between exercises, do so. These workouts are tough and you need to be safe. You’ll build your strength and endurance – don’t rush!

Once you’re comfortable with the format of the workout and the moves themselves, you can progress by substituting more advanced moves.

Here are some of my favorites:

  • Jump squats
  • Mountain climbers
  • Plank jacks
  • Jump lunges
  • Kettlebell Swings
  • Frog Leaps
  • Burpees
  • Sprints
  • Compound movements with weights (squat to overhead press, lunge with bicep curl, etc)

Most often, I perform both strength and cardio moves together like in the workout here, but you can focus on whatever you’d like! This is one of those things that can take your fitness to the next level, folks. I think you’ll be proud of yourself for venturing into the world of Tabata…and very pleased with the results!

Want to learn more?

Tabata for Beginners from Active

What the Heck is Tabata? from

Happy Tabata’ing!


*Disclaimer: I am not a certified fitness professional. This workout was designed based on my own research and experience. Consult with your doctor and trainer before attempting a new workout!*

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    • Fiona
    • June 10, 2020

    Tabata workouts are tough! I`m always so sweaty when I`m done with them. Thanks for sharing that workout.

    • Annmarie
    • June 10, 2020

    Love tabata as a workout finisher!!! Definitely going to try this one out!

    • Susie
    • June 11, 2020

    I know I should do tabata workouts. But they are Soooo much work! I think I’ll go run several miles instead…. Wait..

    • AmyC
    • June 11, 2020

    I love Tabata and HIIT workouts…the best for burning a lot of calories 🙂

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