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5 Tabata Workout For Beginners

*Courtesy of Red Head On The Run

I get a lot of questions about workouts that you can do from home or if you’re just starting to get fit. One of my favorite workouts is Tabata. It is a form of high-intensity training. It will work both your aerobic capacity as well as your anaerobic. Plus it will allow you to continue burning more calories post exercise (called EPOC—excess post exercise oxygen consumption) due the intensity level that you can train at with Tabata. And you can knock out a really effective workout in 20 minutes.  You don’t have to spend 2 hours in the gym with low intensity cardio.

I also love Tabata because you can make it as hard or as easy (ok maybe not easy, but moderate) as you want. You can do it anywhere. In fact, if I throw in burpees or mountain climbers, I feel better doing that in my garage with no one watching! Busting out burpees in front of the entire gym isn’t my jam.

You can use anything you can find to knock out a great outdoor workout. All you need is a park bench and a trail.

If you are a beginner, here are a few examples of what a tabata workout might look like for you.

All workouts: 20 seconds hard, 10 seconds rest. Repeat 8 times, then continue on to the next move.

Tabata Workout 1—Beginner

Modified push ups
Squats
Jumping jacks
Upright row with 3-5 lb weights

Tabata Workout 2—Beginner

Mountain climbers
Bicep curls with 3-5 lb weights, if new to lifting
Reverse lunge with or without weights
Hold plank

Those are two examples of a 20 minute workout using Tabata. If you want to take it up a notch, try these options….

Tabata Workout 3—Intermediate

Shoulder press with 8-10 lb weights
Lunge jump (Alternate legs)
Tricep kick backs
Double jump rope

Tabata Workout 4—Intermediate

Burpees
Russian twists with weight
Curtsy lunges
Superman

Tabata 4 Intermediate

Kettle bell swings
Spider man push ups
Butt kicks
Sprints

Another option is to throw a tabata workout into your treadmill workout. Try out 3-4 interval cycles by setting your speed to a sprint or cranking up your incline. 20 second sprint or uphill, then 10 seconds rest. Repeat 8-10 times before resuming your normal workout. Adding these in can increase the heart rate and also make the time go much faster on the dreadmill…I mean treadmill.  Happy sweating today ya’ll!!

*Disclaimer: Before starting a fitness or workout routine, please consult your physician for approval to begin an exercise program. These workouts are suggestions for you to use at your discretion.