16 Minute Tabata Workout for Beginners

Below is a beginner’s full body Tabata workout, but before you proceed, make sure you read my earlier post on Tabata High Intensity Interval Training.

The following Tabata full body workout for beginners assumes you have no access to any gym or home fitness equipment. All exercises involve body weight and can be done in the same spot, if you lack space to train in. The routine is ideal for beginners as all exercises provided are familiar to most people and can be executed properly.

The routine can be completed under 20 minutes. 4 minutes per each round with 1 minute break between rounds. The actual workout time is 16 minutes.

What You Need to Get Started

Just a timer.  You can get an interval timer like Gymboss, which you can use to set  ‘work time’ and ‘rest time’, or if you have a smart phone, download an interval timer app of your choice. If you don’t have access to any of those a simple clock will do. If you’re using a clock, make sure you can easily see the second hand, as you’d have to pay extra attention and know when to train and when to rest.

How to Do Tabata

Your goal is to do as many reps as you can in the time given. Simple. But do them properly and safely. Complete each round for 4 minutes straight before moving onto the next.

Tabata Workout for Beginners

16-minute-tabata-workout

You can also download a print ready version of the routine here.

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  • Kendra

    how do you do the get up?

    • http://www.getfitwithandrei.com Andrei

      Just lay down flat on your back. Sit up and stand up. (Use your hands to push you up and stand up tall.) Sit back down and lay down. Sounds and looks simple, but when you get to #5 or #6 you’ll be cursing my name.
      Perform it safely. Don’t rush through, but do as many as you can in the time allotted safely and properly.

  • Gretchen

    Could you please describe Mountain Climbers; Supermans and Planks? For the Lying Leg Raises, that should be on the back, lifting both legs at the same time, correct?

  • Pingback: Another 16 Minute Tabata Workout for Beginners - Trainer Andrei

  • MicItaly

    Hi.. I am an absolute beginner. Where may i find the demo of all the exercises? Thanks
    Mic

    • http://www.getfitwithandrei.com Andrei

      Most are super easy to find on Youtube. Or google for image base instructions. the only weird exercise on this list are the Get Ups. Hard to find instructions on it – so here’s my explanation: Just lay down flat on your back. Sit up and stand up. (Use your hands to push you up and stand up tall.) Sit back down and lay down. Sounds and looks simple, but when you get to #5 or #6 you’ll be cursing my name. Perform it safely. Don’t rush through, but do as many as you can in the time allotted safely and properly.

      Also, check out the comments below for demo links I posted earlier.

  • eleanor teran

    hello, very nice blog! thank you. I am gonna try your tabata workout, but there are some execises i dont know them. Get ups and superman. could you send me please a link where to find them. thank u

  • ashleigh

    How many calories can a 125lb woman hope to burn doing this workout?