Tabata workouts are a specific type of high intensity interval training methods, where you do a intense routine for 20 seconds and take rest for 10 seconds this way repeat 8 times. Try these Top 10 Calorie Torching Tabata Workouts for Beginners for immediate results.

Tabata workouts are done for 4 minutes at a stretch {20 sec (workout) + 10 sec (rest)} X 8 times = 4 minutes. You can either do as many Tabata sets you want, but mostly you will be out of your breath in your first 4 minutes, if you are beginners.

Learn More about Tabata in detail: What is Tabata?

Tabata workouts are superb in terms of its efficiency as compared to hour long cardio workouts. They are much more fun, takes only fraction of the time to burn more calories that you will ever burn doing regular cardio.

Tabata is great for you warm up too, as it is fast and gets your blood flowing prety fast so that you can start your weight routines quick.

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Doing Tabata workouts daily will result in rapid weight loss, as it will burn your extra calories pretty fast and also it helps in building muscles which again augments weight loss.

Top 10 Tabata Workoouts

1. Easy Workout Combinations perfect for Beginners


Exercises Sequence-
1. Narrow Stance Squat
2. Plank to Push up
3. Butt Kicker
4. Bicycle Crunches
5. Side Lunges
6. Toe Touches
7. Hip Extension
8. Russian Twist



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

Super fun full body workout routine, get your warm done before you start. Finish this routine and burn some major calories.

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

You’ll do squats, push ups, butterfly sit ups, and more to increase your energy, burn fat, and gain strength! Complete routine is in the form of 20sec workout and 10 sec rest format. Best for your morning workouts.

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

Superb routine for moms and everyone else too. 20 different workouts repeated for 20 secs and 10 rest under tabata protocol. This workout reduces calories, boosts metabolism, increases strentgh and endurance. Best for full body tone up, your arms, legs, glutes, abs, back, chest, shoulders get worked up  together.

5. Tabata Bodyweight Workout

This routine is super simple yet super cool, plus you can do it anywhere you want. Again the same system 20 sec workout 10 sec pause done 8 times with different exercises.


1. Burpees
2. Squats
3. Push Ups
4. Lunges
5. Elbow Plank
6. Mountain Climbers
7. Box Jumps
8. Plank Jack

This Interval training workout  involves a series of low- to high-intensity exercise workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or more intense levels

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

Short and sweet easy and simple, do these routine in the morning or during a break in the office. This burn calories like crazy and you will have a super fit body if you do it daily.

8. Tabata Workout – Flat Belly in 4 Minutes

Burn belly fat in 4 minutes, super fun workouts burns your stubborn fats like carzy.

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

Well if you think all of the Tabata workouts are brutal, but yet fun. This takes it a notch further up. Take out 23 minutes and you will get the body of your dreams. Be ready for fast paced workout that will leave you breathless but 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.

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10. Calorie-Torching 30-Minute Cardio and Sculpting Tabata Workout | Class FitSugar

This calorie-torching cardio and sculpting workout is one of our hardest ever, but Equinox Tabata instructor Raneir Pollard’s amazing energy will inspire you to fight for it. Get ready to sweat, tone, and burn!






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