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


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