Beginner Tabata Workout

New to Tabatas? This workout consists of 2x3 sets with 2 exercises each. You exercise as fast as you can for 20 seconds and relax for 10 seconds. Once the sets are over, the workout focuses on core exercises. Have a towel and a bottle of water with you. If you feel you need to stop, take a break and resume when ready.

Exercises

Set 1: 1 round

Cat Cow

40 seconds

Rest

5 seconds

Inchworms

45 seconds

Rest

5 seconds

Effort: Moderate

Jog on the Spot

40 seconds

Effort: Moderate

Jumping Jacks

30 seconds

Set 2: 3 rounds

Rest

10 seconds

Prisoner Squats

20 seconds

Rest

10 seconds

Effort: Vigorous

Jumping Jacks

20 seconds

Set 3: 3 rounds

Rest

10 seconds

Kneeling Push-Ups

20 seconds

Rest

10 seconds

Bicycle Crunches

20 seconds

Set 4: 1 round

Rest

15 seconds

Bird Dog

45 seconds

Rest

15 seconds

Plank

1 minute

Rest

15 seconds

Crunches with Knee Hugs

45 seconds

Rest

15 seconds

Dead Bug Holds

45 seconds

Rest

15 seconds

Effort: Moderate

Mountain Climbers

45 seconds

Rest

15 seconds

Reverse Crunches

45 seconds

Rest

15 seconds

Plank with Toe Taps

50 seconds

Rest

15 seconds

Lying Supermans

45 seconds

Rest

5 seconds

Child's Pose

30 seconds

Rest

5 seconds

Sphinx Pose

20 seconds

Rest

10 seconds

Left Half Pigeon

25 seconds

Rest

10 seconds

Right Half Pigeon

25 seconds

Rest

10 seconds

Bicep Stretches

25 seconds

Rest

10 seconds

Left Hip Flexor Stretch

25 seconds

Rest

5 seconds

Right Hip Flexor Stretch

25 seconds

Rest

10 seconds

Side Bends

25 seconds

Rest

5 seconds

Elbows-Out Chest Stretches

20 seconds

Rest

5 seconds

Mountain Pose with Prayer Hands

30 seconds

Appears In

HIIT

Weight Loss

Related Workouts

30 Min Tabata Workout

35 minutes, Intense

My Daily Tabata Workout

36 mins 40 secs, Moderate

My Tabata

17 minutes, Moderate

Tabata 1

14 mins 25 secs, Moderate

Tabata

17 minutes, Intense

Tabata

16 mins 40 secs, Moderate