BEST Tabata Workouts For Beginners {on YouTube}

Whether you’re new to fitness or looking for a low-impact routine to kickstart your journey, you’ve come to the right place. In this post, I’ve curated a collection of engaging and effective Tabata workout videos tailored specifically for beginners.

From full-body sessions to targeted exercises, each video is designed to help you build strength, improve endurance, and achieve your fitness goals—all while keeping things fun and accessible.

So, grab your water bottle, clear some space, and get ready to dive into the world of Tabata with confidence!

16 Tabata Workouts for Beginners At Home

Here is a list of 16 Tabata workout videos you can follow along in the comfort of your home. Be sure to check out the FAQ section at the end of the post for any questions you may have!

More Tabata Resources:

• 20+ Ultimate Tabata Workout Ideas to Transform Your Fitness
• Tabata Exercise List for a Full Body Workout

25 MIN manageable Tabata for Beginners | by Improved Health

This 25-minute low-impact Tabata workout is designed specifically for active seniors or beginners seeking an effective fat-burning session without any jumping or floor exercises.

Participants will engage in three rounds of diverse exercises aimed at elevating the heart rate for an optimal cardio workout. The session concludes with a few minutes dedicated to stretching, ensuring a comprehensive workout routine that enhances flexibility and cooldown.

4 Min Tabata Cardio Blaster for Beginners | by The Fitologists

A 4-minute Cardio Blaster Tabata workout designed for beginners, using only your bodyweight!

This video is paced ideally for those just starting their fitness journey, but if you find it too easy, feel free to increase the pace at your discretion.

The primary objective is to keep your heart rate elevated throughout the workout. Follow along at your desired pace, and take up the challenge to see how it pushes you to your limits—just as it challenged us!

Whether you’re looking to kickstart your fitness routine or add a quick cardio session to your day, this workout is a perfect choice.

20 Minute Beginner Tabata Workout (No Equipment) | by Dave Dreas

Try this awesome, in-home, total body beginner Tabata strength workout! No equipment necessary! It’s a 20 minute workout that can be done anytime and I promise you, it will be just what you need to get the body moving!

Lower Abs & Booty INTENSE Fat Burning TABATA  | By growwithjo

Get ready for a 40-minute Tabata workout that promises to test your limits but is entirely doable with a bit of perseverance! Some might call it “ABSURD!” but it’s designed to challenge you while ensuring you can handle it comfortably.

Remember, if you feel overworked at any point, it’s totally fine to take a break. There’s no need to push beyond your limits — consistency is key, and gradual progress leads to more permanent and sustainable results.

Beginner-Friendly Kickboxing Tabata | by SeniorShape Fitness

This workout features a dynamic format with 8 kickboxing-inspired, low-impact exercises. Each exercise lasts for 20 seconds, followed by a 10-second rest.

After completing the first set, we’ll repeat the same 8 exercises, this time with the option to add hand weights for an extra challenge and muscle toning. I’ll be using two 3-pound dumbbells, but you can choose any weight that suits you.

The session includes 3 rounds, with each round lasting 8 minutes and a 1-minute break in between to catch your breath. It includes an extended warm-up and cool-down for a complete full-body workout. Follow along at your own pace and have fun with it—no prior experience required! Get to the video here.

24 MIN TABATA HIIT Full Body Home Workout – No Equipment – Beginner Friendly | By growingannanas

Get pumped up for this Beginner Friendly TABATA HIIT Workout. Burn calories, sweat and move your body HIIT style 💦 It’s a bodyweight only workout so all you need is yourself and a mat! Let’s do it!

Beginner Tabata Workout – Full Body, No Equipment Needed | by Nicole Pearce Movement

Get ready to dive into this beginner-friendly Tabata workout, perfectly structured into three distinct Tabata sections. Each Tabata consists of 8 rounds, where you’ll alternate between two exercises for 20 seconds of work followed by 10 seconds of rest.

You won’t need any equipment for this workout. However, if you’re a true beginner or have mobility issues that make getting down to the floor and back up challenging, keep a chair or bench nearby for support.

This routine is designed to be accessible and effective, allowing you to build stamina and strength at a comfortable pace. Let’s get started and energize your day with this engaging workout!

4 Minute Workout For Beginners | Training Fit Moms | Tabata Workout | by The Fitologists

Discover what Tabata is all about in this intense, fast-paced workout video! Tabata is a high-intensity interval training method that involves one of the toughest four-minute routines you’ll likely ever face. Here’s how it works:

• Exercise intensely for 20 seconds
• Rest for 10 seconds
• Repeat for a total of 8 rounds

This cycle is repeated across various exercises, allowing you to use movements like squats, push-ups, burpees, or any large muscle group exercise. Kettlebell exercises are also highly effective. Push yourself to the limit in each 20-second burst for maximum results in minimal time!

15 Min Lower Belly Tabata Fat Burn For Beginners | By growwithjo

This 15-minute full-body session is designed to elevate your heart rate while ensuring you enjoy every minute. You’re encouraged to take the workout at your own pace—there’s no rush, and it’s perfectly fine to modify exercises or walk on the spot if you’re not comfortable with any movements.

Our goal today is simple: get moving, get your heart rate up, and have a great time doing it! Also, make sure to listen to the motivational boosts from the girls; they’re here to remind you that you’ve got this. Let’s have some fun and sweat it out together!

20 MIN CARDIO HIIT WORKOUT – ALL STANDING – Full Body, No Equipment, No Repeats | by Nobadaddiction

Prepare yourself for a fat-burning full body HIIT workout. This all standing cardio session will leave you sweating and energized. Let’s get it!

Tabata Workout for Beginners No Jumping/ 20 Minute Weight Loss Tabata | by Brian Syuki – Focus Fitness

If you’re looking to lose weight or tone up, add this Tabata workout for beginners to your routine. It’s perfect for you because it doesn’t involve jumping and requires no equipment.

If you often find yourself out of breath quickly, you’ll appreciate that you’re allowed to rest after every 20 seconds of activity.

Remember to perform all the exercises in this weight loss Tabata correctly. Maintaining proper form not only reduces the risk of injury but also makes the exercises more effective.

Enjoy the Tabata workout for beginners with no jumping—it’s designed just for you!

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Tabata Workout For Beginners – 25 Minute Full Body Tabata Workout Routine With Low Impact Exercises | by FitnessType

This Tabata style workout for beginners features exercises that have a minimum impact on your tendons and joints.

It takes about 25 minutes and consists of three different sets of exercises that are repeated twice.

If you are a beginner please remember to take adequate rest between your workouts and to listen to your body. Low impact exercises should be preferred if you are just starting out. This workout is one of those.

DO THIS EVERY MORNING FOR WEIGHT LOSS (TABATA CARDIO) | By growwithjo

Todays workout is a new MORNING WORKOUT that will get you just feeling all the vibes! Its a slower walk, so this one is perfect for beginners, or even if you’re just having a hard time waking up and getting into your morning routine.

13 Minute Tabata Workout for Beginners Low Impact | by Get Fit With Rick

Ready to dive into a beginner-friendly, 13-minute low-impact Tabata workout? If you’ve been searching for a Tabata routine that’s perfect for beginners, you’re in the right place!

This isn’t just any workout—it’s specifically designed for those who need a low-impact option. You’ll get your heart pumping and build strength without the strain of high-impact exercises. Expect a full-body workout that targets all the major muscle groups, making it ideal for everyone, including those over 50.

There’s no need to worry about jumping or harsh movements; we focus on gentle yet effective exercises to ensure you get a solid workout while keeping your joints safe.

Though it’s slightly shorter than some workouts, this session packs a powerful punch and is part of my mission to make fitness accessible and fun for all. Let’s get started and feel stronger and more energized by the end!

30 MIN FULL BODY TABATA FAT BURN FOR BEGINNERS | By growwithjo

Todays workout will be a 30 minute full body burn; no equipment required. Keep your head up and keep stepping! This workout will not disappoint with the sweat and the good vibes

15-Minute Beginner Tabata Workout | by Fitness with PJ

This 15-minute beginner’s Tabata workout, for women over 40, is a low-impact routine, designed specifically for beginners. It’s also great for those days you just don’t want to jump!

Tabata for Beginners – FAQ

1. What is Tabata?

Tabata is a high-intensity interval training (HIIT) workout developed by Japanese scientist Dr. Izumi Tabata. It consists of short bursts of maximum-effort exercise followed by brief periods of rest. Typically, Tabata workouts last for four minutes per exercise, with intervals of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of eight rounds.

2. Is Tabata good for beginners?

Tabata can be effective for beginners, but it’s essential to approach it with caution and moderation. While the short duration of each interval may seem manageable, the high intensity can be challenging for those new to exercise. Beginners should prioritize safety, start with lower-intensity exercises, and gradually increase the intensity and duration over time to prevent injury and build fitness levels.

3. Is 20 minutes of Tabata enough?

A single Tabata exercise typically lasts for four minutes, consisting of eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. While a 20-minute Tabata session might include multiple exercises, the cumulative intensity can provide significant cardiovascular and metabolic benefits. However, individual fitness goals and preferences may vary, so it’s essential to tailor the duration and intensity of Tabata workouts according to personal fitness levels and objectives.

4. What are the disadvantages of Tabata?

While Tabata offers numerous benefits, including improved cardiovascular fitness and metabolism, it may not be suitable for everyone. Some potential disadvantages of Tabata include:

• Risk of injury: The high-intensity nature of Tabata workouts increases the risk of injury, particularly for individuals with pre-existing health conditions or inadequate form.
• Overtraining: Performing Tabata sessions too frequently or without adequate rest can lead to overtraining, potentially causing fatigue, muscle soreness, and decreased performance.
• Unsuitability for certain populations: Tabata may not be suitable for individuals with certain health conditions, such as cardiovascular issues or joint problems. Consulting with a healthcare professional before starting Tabata is advisable for those with medical concerns.

5. What happens if you do Tabata every day?

While daily Tabata workouts may seem tempting for rapid fitness gains, doing Tabata every day can lead to overtraining and increased risk of injury. Proper recovery and rest are essential for muscle repair and overall fitness improvement. Limit Tabata to 3 times per week with at least on rest day in between (source).

6. What is the difference between Tabata and HIIT?

Tabata training, a type of high-intensity interval training (HIIT), is characterized by brief, intense bursts of exercise (at 80% of maximum effort or higher) followed by short periods of rest or recovery. The key distinction lies in its structure: Tabata entails 20 seconds of vigorous exercise followed by 10 seconds of rest, repeated for four minutes, contrasting with traditional HIIT, which usually involves longer intervals of intense exercise followed by briefer rest periods.