Tabata Workouts For Beginners: 10 Workouts For Serious Weight Loss

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Tabata workouts consist of 4 minutes of high intensity, fat-burning cardio exercises that will give you serious results. With 20 seconds of intense exercise followed by 10 seconds of rest, repeated 8 times, it’s a great way to get a full body workout, and we’ve found tons of challenges that can be done at home. Whether you’re looking for tabata workouts for beginners, or want something more advanced, this collection of workout videos is for you!

What can I say about tabata workouts? They’re intense, calorie blasting, quick, and effective, and when it comes to weight loss, it doesn’t get much better than that!

Tabata workouts consist of 20 seconds of full-on exercise, followed by 10 seconds of rest, repeated 8 times. This adds up to 4 minutes of high intensity, effective exercises that will give you amazing results.

If you’re a beginner tabata workout buff, take adequate rests between the intervals. You don’t want to overdo it and you should always listen to your body. It’s better to start off slow and take bigger rests than work yourself into the ground. But as you grow stronger and progress, tabata workouts will become one of the top ways you shed your unwanted pounds.

Get ready to get your heart pumping, blood flowing, and body working hard with these 10 amazing tabata workouts! They’ll leave you breathless and tone your body for the best strength and fat blast of your life!


Need a tabata workout DVD to take with you when you’re on the go and can’t stream from the Internet? Check out the Cathe Friedrich: XTrain Tabatacise DVD. It’s intense!

1. Tabata Workout to Tone Everything in 10 Minutes by POPSUGAR Fitness

Efficient, quick, and intense, this 10 minute tabata workout will help you build strength and burn major calories. The sequence includes 20 seconds of intense intervals followed by 10 seconds rest for four minutes, twice through. You’ll begin with a warm up to make sure you’re all set for the workout. Hit play and get ready to sweat!

2. 45 Minute HIIT & Total Body Toning Tabata Workout – High Intensity Interval Training Workout by FitnessBlender

Get yourself psyched up for this intense tabata workout. For 45 minutes, you’ll get a killer calorie burn and work your entire body. Make sure to complete the warm up so your body is ready for the high intensity exercises. You’re sure to gain amazing strength, burn calories, and work extremely hard.

3. How To: Tabata Workout | 20 Minute Workout with Me! by Sarah Rocksdale

This challenging 20 minute tabata workout is just the burst you need to get your body into shape. This workout includes 4 rounds consisting of 8 sets each. You’ll do squats, push ups, butterfly sit ups, and more to increase your energy, burn fat, and gain strength!

4. 10 Min Beginner Tabata Workout for Moms: Moms into Fitness- Lindsay Brin by BeFiT

Whether you’re a mom or not, this supercharged tabata workout was made to tone your body and help you lose weight. The workout blends cardio with plyometric movement in order to boost your metabolism, increase strength and endurance, and reduce calories. The 20-move workout consists of 20 seconds of exercise, followed by 10 seconds of rest, and tones your arms, legs, glutes, abs, back, chest, shoulders, and more. From punches and cross jabs to jump roping and switch kicks, you’ll run the full gamut of body-toning exercises.

5. 12-Minute Lower Body HIIT Workout – 3 Tabata Supersets, No Equipment Needed by Nicole Perry

If you’re looking to tone your lower body, this 12-minute workout is for you! The cardio workout targets your legs and butt with intense exercises you can do anywhere. There’s no need for equipment and the workout is broken up into 3 tabata supersets. You’ll alternate through 2 exercises for 4 minutes and you’ll hear beeps throughout the video to signify the end of each interval. From lunge hops and squat jumps to lateral lifts and low surrenders, your lower body will definitely be feeling the burn during and after this tabata workout!

6. Burn Fat Fast Tabata Workout – BEXLIFE by Rebekah Borucki

This tabata workout is short and sweet. Do it in the morning to boost your energy and get you ready for the day ahead. The exercises will help you burn fat in an efficient way, and will get your heart pumping and blood flowing. It’s only four minutes long, but feel free to repeat it if you want a longer workout. Gain muscle and burn calories with this workout that was made to tone your whole body. It’s short yet challenging, and will make you sweat!

7. Tabata Workout for Beginners – 25 Minute Full Body Tabata Workout Routine with Low Impact Exercises by FitnessType

This tabata workout is awesome! It has unique exercises I’ve never seen before and will leave you breathless (in a good way!). It’s perfect for beginners as it features exercises that have low impact on your joints and tendons, so it will be easier to flow into than more intense, high impact tabata workouts. It consists of 3 sets of exercises that are repeated twice and takes about 25 minutes.

8. Brutal Tabata Workout for Abs and Core 23 Min 300-350 Calories by GymRa

Don’t let the title scare you! Instead, take it as a challenge. This workout may be brutal, but it will also help you sculpt your best abs ever! Specifically targeting your core, this routine is insanely effective. You’ll blast major calories in just 23 minutes and your body will look more toned than ever! Your heart will be beating fast and you’ll be left breathless for a workout that’s more than worth it in the end.

9. 25 Minute Tabata Workout by BodyFit By Amy

Get your cardio up and burn calories with this amazing tabata workout! Featuring options for all levels, the high intensity interval training exercises will tone you up and slim you down. You’ll need dumb bells for some of the exercises, but you can always work through exercises without equipment if you’re a beginner. With five 4 minute tabata rounds featuring exercises including squats, burpees, and amazing core moves, doing this workout on the regular will help you lose weight fast!

10. 30 Minute, Low Impact Cardio Arms and Core Tabata Workout, Abs, and Upper Body Strength by Shelly Dose

Targeting your entire upper body, this tabata workout is intense, yet low impact. You’ll need to grab your dumb bells, but that’s all you’ll need! She takes you through a 4 minute warm up followed by 4 tabata intervals consisting of exercises that target your arms and core. Get ready to work hard and reap amazing upper body strength and weight loss results!

All of these tabata workouts will burn calories, boost your metabolism, and help you gain strength for your best body ever! Work them into your routine if you’re looking for a serious weight loss fix!

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