Build Muscle and Burn More Fat with This Tabata Workout for Beginners

Save time, shed fat and boost your metabolism!

What if I told you that you could tone and shed fat at the same time in as little as 4 minutes? It sounds too good to be true, doesn’t it? Well, it’s not! You can build muscle and burn more fat with this Tabata workout for beginners! First we’re going to go over what Tabata style training is and the benefits that it has to offer!

What is Tabata?

Doctor Izumi Tabata studied athletes to see if a short duration of high intensity exercise with short rest periods would result in any great benefits. The athletes would perform 20 seconds of all out sprint (high intensity) with 10 seconds of rest for 8 rounds or 4 minutes total. His study concluded that there were a number of benefits.

Tabata Training Benefits

Tabata exercise provides a number of benefits. First off, intense exercise has been proven to raise our metabolism 15 times higher than that of our Basal Metabolic Rate (BMR). Our BMR is the amount of energy and calories required to simply exist (breathing, digesting, etc.) Over time, this high intensity interval training will force our body to increase our BMR in order to meet these new demands, burning extra calories in the process.

This form of exercise also enables us to maintain and even build muscle mass. Tabata training places stress on our muscle tissue which tells our body to hold onto it, allowing us to maintain muscle mass. We can increase muscle mass further by incorporating weight training into our Tabata Workout.

Some other benefits of Tabata Training is an increase in aerobic and anaerobic capacity which leads to in improvement in cardiovascular health, respiratory health and stamina. The fact that Tabata exercise can be done in such a short amount of time makes us more willing to consistently perform it.

Studies have shown that women who practice Tabata HIIT lost significantly more subcutaneous fat than women who practice steady state cardio exercise.

Are you ready to build muscle and burn more fat with this Tabata workout for beginners?

A typical Tabata workout is done on a treadmill or on a track. We’re going to perform exercises that will strengthen and build our muscles. Tabata Training is recommended for women that have already achieved some level of fitness. For best results, perform 2 to 3 times a week, along with a regular strength and cardio regimen. You can choose to hold weights if you want to increase difficulty and/or focus on building muscle.

The Workout

What you need: A stop watch or phone timer (Don’t try to count in your head.)

What to do: It is imperative that you warm-up before beginning this Tabata Workout. Warm-up for approximately 10 minutes. Once you’re ready to begin, perform 20 seconds of the exercise at the highest intensity that you can. Rest for 10 seconds and perform 7 more rounds. This will take you 4 minutes total. You can always perform it for longer, but always do at least 4 minutes. We’ve included instructional videos for each exercise below.

  1. Alternating Jumping Lunges 20 Seconds / Rest 10 Seconds
  2. Burpees for 20 Seconds / Rest 10 Seconds
  3. Jump Squats for 20 Seconds / Rest 10 Seconds
  4. Mountain Climbers for 20 Seconds / Rest 10 Seconds

Complete 2 rounds of each to complete 4 minutes. 

Alternating Jumping Lunges


Jump Squats

Mountain Climbers

Perform this Tabata Workout 2 to 3 times a week. It’ll boost your metabolism, build muscle and shed fat! Did you try it? Let us know what you think in the comment section, below! If you enjoyed this workout try these Fat-Burning Tabata Exercises!

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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