To Start Tabata Workout Plan For Beginners, Wait Here

When it comes to fitness workouts, there are hundreds of styles and variations available. The aim of every exercise is to help you attain your fitness goals. Everyone has a different purpose, like developing a broader chest, shoulder, abs, back, etc. In this tabata workout plan, you can learn more keep until the end of this post.

Even though many of them yearn to attain peak fitness, not many are successful as they can’t put consistent efforts by working out daily. In this article, we’ll be looking at the Tabata workout plan for beginners and how you can use it for a 30-minute bodyweight workout to stay healthy, fit, and strong.

What Is A Tabata Workout?

Tabata is a high-intensity exercise routine, also called HIIT (High-Intensity Interval Training) routine. Tabata workouts last for only 4 minutes, but the intensity maintained during that short duration is normally very high. Hence, people looking to burn fat or lose weight take up this Tabata workout.

History of Tabata?

Tabata was discovered by a team of scientists headed by Dr. Izumi Tabata in Tokyo. The team was conducting a research for the National Institute of Sports and Fitness.

The study was conducted on two different sets of athletes. One set of athletes performed regular workouts with lesser to moderate-intensity for one hour for six weeks. The athletes trained continuously for five days a week.

The second set of athletes trained for only 4 days a week and the Tabata workouts crossfit were of high intensity. But the major difference is the workouts lasted only for 4 minutes or so.

After six weeks, the athletes from both the groups underwent a body checkup, and the second group performing high-intensity workouts showed better results in both aerobic and an aerobic systems.

The first group with moderate-intensity workouts only showed some improvements in their aerobic system. Hence, the Tabata team concluded the research with the result that high-intensity interval training is much better than moderate-intensity Tabata exercises.

30-Minute Bodyweight Tabata Workout Plan.

Various studies reveal the fact that bodyweight workouts provide excellent results. While strength training, free training, and bodyweight training come with their own set of benefits, bodyweight training requires less investment, equipment or time.

The crossfit Tabata workout provided below consists of exercises under 4 minutes with 10 seconds of rest between each set.

1. Mountain Climbers.

Mountain climber is a full-body workout inspired by mountaineer actions of climbing a mountain. It largely helps in increasing the endurance levels of your body and agility.

Another advantage of this workout is that it also helps in burning fat to a great extent. And if you are planning to conquer Mount Everest, this could be your first step.

The only difference between actual mountain climbing and this workout is that you don’t need to search for a mountain. You can perform this workout from the comfort of your home. Instead of a mountain, you will treat the floor as the mountain and start climbing.

Step by Step Instructions.

1. To get started with this exercise, get down on the floor into a plank position. In other words, get into a position as if you were about to start a pushup.
2. Now pull your right knee in a position that is close towards the chest. You can either rest the right knee on the floor or keep it hanging.
3. Next, do a little jump to switch your legs so that the other leg is brought close to the chest
4. Now repeat this as quick you can for 15-20 seconds. Remember, this is high intensity training and you can get tired quickly. If you get tired in just 15 seconds, then stop and take rest for 10 seconds.
5. Then repeat it to improve your muscle and fitness.

2. Sit-ups.

The next exercise in the Tabata training plan is the sit-ups. Like the crunch workouts, the sit-ups are a bodyweight exercise that is focused on strengthening the abs and condition the muscles involved. Even though these workout exercises are not directly involved in burning fat, they help to show your belly toned and flat.

Step by Step Instructions.

1. To get started, lie down on your back on the floor
2. Keep your feet anchored and the knees bent
3. Lock your fingers and place your hands on the back of your head
4. Now, slowly raise your upper body towards your thighs
5. While you raise the body, exhale slowly
6. Next, lower your body to the floor and inhale slowly now.
7. Repeat this

3. Push-ups.

Pushups is another bodyweight exercise that is mainly performed for strengthening the upper body. It largely helps in building strong and powerful triceps and shoulders. For this daily workout routine, you don’t need to visit a gym or need any equipment. Then, you can just do this workout from the comfort of your home. Even though many consider it as an upper-body workout, with proper technique and variations, this could very well turn into a full-body daily exercise.

Step by Step Instructions.

1. Start the workout by lying down with your stomach facing the floor.
2. Now gently raise your torso, chest, and thighs from the floor, so only your hands and toes support your body
3. Ensure your body is parallel to the ground in a straight line
4. With your core engaged, slowly go into a plank position
5. Now get back to the original position
6. Repeat these movements

Want to know why is exercise important?

4. Squats.

The squat is another exercise that targets your thighs and glutes. It is your leg muscles, including your calves, hamstring, and the quadriceps get involved during this workout. So, it not only improves muscle mass but also helps in muscle growth as well. Simple exercises are good for improving the stability and balance of your body.

Step by Step Instructions.

1. To get started with this exercise, stand on your feet.
2. Ensure that your feet are spread a little wider
3. Now slowly get into a squat position
4. Squatting is not new to us as we often get into this position many times in our daily life
5. While this is common in our childhood days, it is not the same when we grow old
6. Once you are in a squat position, get back to the standing position
7. Repeat getting to squat and back quickly

Get answers for all your questions about high-intensity interval training here.

5. Reverse Lunges.

If you are an athlete looking to develop a healthy and powerful lower body, then you can go with the reverse lunges. It is a great workout for strengthening your lower body. So, There are many variations of lunges, including walking, lateral, curtsy, reverse, and pendulum lunges.

Step by Step Instructions.

1. To get started with the reverse lunge, stand on your feet with your hands placed on your hip
2. Take a step backward with your left foot
3. Now gently lower your hip to make sure that your right thigh gets into a position parallel to the floor
4. Get back to the starting position
5. Repeat this by switching legs, lowering your hip and getting back to your original position

Final Thoughts

The above workout plan is intended for beginners.  And if you are a serious professional, then you can consult with your coach to increase the intensity levels.

Thus, hope the above article has provided you with all the information about the 30-minutes Tabata workout plan for beginners .