Tabata Workout: Best Exercises to try at Home [2021]

Tabata is a type of High Intensity Interval Training. Tabata workout needs only four minutes to make you reach your fitness goal.

Daily constraints like your work, travel, family responsibilities, etc. will always be part of your life. If you want to strengthen the muscle of your arm, you train them. If you want to toughen up your leg muscles, you first exert them.

Similarly if you want to become fit, you make time. Well, you might not have an hour to spare but you can surely do it in four minute. Yes, you heard it right.

It involves 20 seconds of blast workout followed by 10 seconds of rest. This cycle is repeated 8 times to complete a 4 minute workout.

It requires you to put everything you got in those 4 minutes. By definition, you only do one exercise for 4 minutes. But you can make your own variations by mixing strength and cardio together.

Tabata Workout Benefits

Tabata is all about pushing your limits. It puts a lot of pressure on the body which leads to an increase in calorie burn. It increases the metabolic rate to a level where your body is burning fat even after the workout. This also increases the oxygen consumption capacity. It is challenging in nature which maximizes its efficiency. Research has proved that Tabata improves the cardiovascular fitness performance. And the best part is that it can be done anywhere, anytime and in just 4 minutes. Here are some beginner tabata workout which you can do at home –

Tabata Workout Routine for Beginners

1. Tabata for Toned Belly and Abs (Crunches)

Tabata Workout: Best Exercises to try at Home [2021]
Tabata Workout: Best Exercises to try at Home [2021]

The crunches are meant to tone the core muscles. They strengthen the abdominal muscles and improve flexibility. They improve the body posture and increase muscle mass density. Body’s ability to burn calories also increases. They target your abs and improve focus on the routine. If strong and toned abs is your final destination then this simple Tabata workout will get you there.

  • Basic crunch: 20 seconds
  • Rest: 10 seconds
  • Bicycle crunch: 20 seconds
  • Rest: 10 seconds
How to do it –
  1. For the basic crunch, Lie on your back with your knees bent.
  2. Put your feet flat on the floor. They should be parallel to your hips.
  3. Lock your hands behind your head.
  4. Slowly bend your upper body forward and try to reach your knees.
  5. You should feel pressure on your abdomen.
  6. Hold this position for a few seconds and get back to the initial position.
  7. Repeat it for 20 seconds and then rest for 10 seconds.
  8. For the bicycle crunch, lie straight on the floor.
  9. Bring your knees in towards your chest and lift your arms up the ground. (head stay on the floor)
  10. Straighten your right leg and turn your upper body to the left.
  11. This will bring your right elbow towards the left knee.
  12. Repeat the same with your other leg and increase the speed with each rep.
  13. Repeat it for 20 seconds and then rest for 10 seconds.
  14. Repeat the entire circuit 3 more times to complete a 4 minute tabata workout.

2. Tabata for Hips and Thighs (Squats & Lunges)

Tabata Workout: Best Exercises to try at Home [2021]
Tabata Workout: Best Exercises to try at Home [2021]
Fitness woman doing lunges exercises for glute and leg muscle workout training core muscles in front of skyscrapers

Squats are great for building muscles. They strengthen your quadriceps, lower back, hips, calves, and other core muscles. They also make the joints stronger. They activate muscles in the lower body improving the hips and thighs posture. Lunges on the other hand  help in getting a stronger core. It improves your balance and posture as well. The up and down movement of hips increases flexibility and stability. They remove excess fat as they burn more calories in the lower body. This helps in toning the hips and the thighs.

  • Squat Jump: 20 seconds
  • Rest: 10 seconds
  • Forward Lunges: 20 seconds
  • Rest: 10 seconds
How to do it –
  1. For Squats, Stand with your back straight and feet at hip width apart.
  2. Look straight and start bending your knees with buttocks moving outward.
  3. Make sure your upper body stays straight.
  4. Sit down with pressure on heels. Hold this and jump back to the starting position.
  5. Repeat it for 20 seconds and then rest for 10 seconds.
  6. For Lunges, Stand straight with feet hip-width apart.
  7. Take a step forward with your right.
  8. Stretch your left leg backward and push your upper body in front.
  9. Do it till your thigh is parallel to the floor.
  10. You should feel pressure on your thighs, core and hips.
  11. Hold it for a few seconds and get back to the starting position.
  12. Repeat with your other leg.
  13. Repeat it for 20 seconds and then rest for 10 seconds.
  14. Repeat the entire circuit 3 more times to complete a 4 minute tabata workout.

3.Tabata for Arms and Shoulder (Push-up & Tricep Dips)

Tabata Workout: Best Exercises to try at Home [2021]
Tabata Workout: Best Exercises to try at Home [2021]

Push ups and Tricep Dips are best for upper body strength. Push ups work on biceps, triceps and core muscles. They increase oxygen consumption and improve cardiovascular organs. They also improve the posture and strengthen the back muscles. They also protect the shoulder joints by stabilizing their muscles. Tricep dips are most effective for activating the upper arm. The tricep muscles are strengthened by this exercise. They also help in losing flabby arms without weights.

  • Push Ups: 20 seconds
  • Rest: 10 seconds
  • Tricep Dips: 20 seconds
  • Rest: 10 seconds
How to do it –
  1. For Push Ups, lie down on the floor with your head facing the ground.
  2. With support of your hand and legs lift up your body. (Make sure your back is straight)
  3. Place your hands slightly wider than your shoulders.
  4. Straighten your arms and legs and lower your body.
  5. Try to touch your chest to the floor.
  6. Hold for a few seconds and push yourself back.
  7. Repeat this for 20 seconds and then rest for 10 seconds.
  8. For tricep dips, sit on the edge of a chair or low heighted table.
  9. Straighten your legs in front and rest your hands on the chair.
  10. Move your buttocks out of the chair with support from your hands.
  11. Your arms must be straight with your palm resting on the chair.
  12. Lower your body by bending your arms. (Make sure your legs and back remain straight)
  13. Then straighten your elbows and pull yourself back up.
  14. Repeat this for 20 seconds and then rest for 10 second.
  15. Repeat the entire circuit 3 more times to complete a 4 minute tabata workout.

Tips –

  • Don’t push yourself after 4 minutes if you are a beginner. This may lead to an injury.
  • Stick to basic exercises in the beginning and try variations as your fitness level increases.
  • If you are not able to do it for 30 second then increase your break from 10 to 20 seconds.
  • Tabata is an intensive workout. Have proper protein before and after.

You can try these tabata workouts to build strength, lose weight and feel better. All the exercises mentioned above can be done alone as well. You can do squats for 4 minutes and lunges for another 4 minutes.

And if you are looking for a full body tabata workout, exercise like burpees, mountain climbers, jumping jacks, etc will work the best.

The main idea is to push yourself. You need to find out what you truly enjoy and then direct all your energy towards doing it.

The improvements will come quickly, you just need to focus. This will make your mind disciplined and you will improve each day.

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