At-Home Tabata Workout for Beginners

We created this At-Home Tabata Workout for Beginners to introduce you to the joy, exhaustion, and benefits of tabata work.

Start working out to reduce your stress levels.

How does a four-minute workout sound? Pretty appealing! Get halfway through, though, and you’ll realize that the best workouts are about how hard you work, not how long. Tabata is a variation of High Intensity Interval Training (HIIT). Most HIIT workouts can be any time length, but Tabata is a four-minute commitment of fat-blasting work. We created this At-Home Tabata Workout for Beginners to introduce you to the joy, exhaustion, and benefits of Tabata work.

The idea of Tabata seems simple, but the work involved is going to drag every bit of energy out of you. Tabata works like this:

  • Choose four exercises
  • Work hard for 20 seconds
  • Rest for 10 seconds
  • Complete two rounds for a four-minute workout

Like all HIIT workouts, Tabata blasts fat at a faster rate. Your heart will be racing, your metabolism boosted, and your lungs will struggle for air as you get used to the work. Trust me; you’ll get through it! For the 20 seconds of exercise, you’ll need to give it your all. Be sure to breathe properly (exhaling on every exertion), move with good form, and push through to earn your 10 seconds of rest.

The four exercises are all cardio-based, and two of them are compound exercises with dumbbells. Compound exercises let you workout multiple muscle groups at once, and the weighted resistance will improve muscle growth to increase fat blasting.

Enjoy this Tabata workout in the morning to get an additional metabolism boost for the entire day. Most importantly, it also gets the hardest part of the day out of the way.

At-Home Tabata Workout for Beginners

What to Do: Perform each exercise for 20 seconds, resting for 10 seconds in between. Complete two rounds with no rest in between rounds. Perform this workout five times a week.

What you’ll Need: A set of light dumbbells (5 to 10 pounds) and an interval timer (available on most phones).

  1. Jumping Jacks
  2. Walking Lunge w/ Bicep Curl
  3. Star Jump (Plyo Jack)
  4. Dumbbell Squat and Overhead Press

Since you’re starting on your fitness journey, learn all the essentials to get started with The Beginner’s Guide to Getting Fit.


Jumping Jacks

Walking Lunge w/ Bicep Curl

Star Jump (Plyo Jack)

Dumbbell Squat and Overhead Press

After you no longer need the at-home tabata workout for beginners, take the next challenge with our 7-Day Tabata Tone-Up | Fast Workouts that Burn Fat.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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