10 Minute Tabata Workout for Beginners

This 10 minute Tabata workout for beginners is the perfect way to try a new way to exercise that will give you better results, in less time.

Tabata is a form of high-intensity interval training (HIIT) that consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for 4 minutes per exercise. This method is designed to maximize your workout efficiency, boosting both cardiovascular fitness and muscle strength in a short period.

For my beginner’s 10-minute Tabata workout, you’ll cycle through different exercises to keep it engaging and effective, ensuring you get a full-body workout in a brief amount of time.

This workout can be done anytime, anywhere—there’s no equipment required.

Tabata Workout Instructions

Follow these simple instructions to get started with my 10 minute Tabata workout.

Warm up for 1 minute by jogging in place

Perform each exercise as hard as possible for 20 seconds of work, then take a quick 10-second rest.

Do this two times through to make one Tabata

Eight cycles of 30 seconds = 4 minutes

Repeat the whole Tabata again = 4 minutes

Cool down for 1 minute, walking it off and taking deep breaths 

As you become more fit or more accustomed to the format, you can go through the whole thing twice or try other Tabata workouts to mix things up!

Watch this quick video below to see the exercises demonstrated, or check out the pictures and descriptions of each move below, too!

Remember to warm up and cool down for a minute before and after the exercises, making this a full 10-minute beginner Tabata workout.

1. Plié Squat

In a Tabata workout, plié squats benefit women by targeting the inner thighs, glutes, and core muscles while enhancing lower body strength and improving flexibility through high-intensity intervals.

How to Perform a Plie Squat:

Stand with feet slightly wider than shoulder distance apart and toes turned out. Bend your knees while lowering your torso, keeping your back straight and abs tight.

Squeeze your glutes and come to the standing position.

2. Jumping Jacks

In a Tabata workout, jumping jacks provide women with a full-body cardiovascular exercise that boosts heart health, burns calories, and improves coordination and endurance.

How to Perform Jumping Jacks:

Start standing with a slight knee bend and hands resting on your thighs.

Keeping the knees bent, open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders, then close, returning to your start.

3. Cross Behind Lunges

This cross behind lunge move benefits women by engaging the glutes, quads, and inner thighs, enhancing lower body strength, stability, and balance. It’s the perfect addition to your Tabata workout!

How to Perform a Cross Behind Lunge:

Begin standing with your feet hip distance apart.

Transfer your body weight onto your left leg and cross your right foot behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Step back to starting position and repeat on the other side.

4. Punching

In a Tabata workout, punching benefits women by providing an intense cardiovascular exercise that improves upper body strength, coordination, and stress relief.

How to Perform the Punching Exercise:

Stand with feet slightly wider than shoulder distance apart and bend your knees slightly. Tighten the core to keep your center still.

Punch out one arm at a time at a fast pace.

Try adding this 10 minute Tabata workout to your weekly schedule to switch up your workout routine, and get more benefits in less time!