8 Quick Bodyweight Tabata Workouts for Beginners

Short on time but still want to workout? Then one of these WODs will be perfect for you.

If you are looking for high intensity workout in a short amount of time then Tabata workouts are perfect for you! It only takes 4 minutes of full effort interval training. The training method was invented by Izumi Tabata, a japanese physician and researcher. There are many different forms of interval training, but the simplicity and effectiveness of Tabata workouts have made them widespread and popular. They will raise your metabolism and heart rate as the body needs to work hard to maintain the intensity throughout each workout. They will also help your body to burn fat for hours after the workout has finished as well.

THE FORMAT FOR TABATA WORKOUTS

  • You exercise for 20 seconds, then rest for 10 seconds.
  • The workout will consist out of one, two or even four different exercises.
  • There will be several rounds in total, which add up to 4 minutes in total.

A short warm up, the 4 minute Tabata workout and a cool down form a full training session in just about 20 minutes. Tabata workouts also improves your endurance, but it is required that you are testing your limits so don’t go easy at any point!

mind mobility crossfit athlete burpees
Train hard

1)

  • 20 seconds sprint
  • 10 seconds rest
  • (repeat 8 times)

Traditional Tabata workouts consist of only two exercises, like in this first example. But the monotonous repetition can get boring if you do the workout several times, so there are also workouts with two or four different exercises combined to keep things interesting:

2)   

  • 20 seconds push ups
  • 10 seconds rest
  • 20 seconds squats
  • 10 seconds rest
  • 20 seconds medicine ball slams
  • 10 seconds rest
  • 20 seconds skipping (if you can manage double unders then do these instead)
  • 10 seconds rest
  • (repeat twice)
double under technique crossfit
Double unders during the workout

3)

  • 20 sec squats
  • 10 sec rest
  • 20 sec pull ups
  • 10 sec rest
  • (repeat 4 times)

4)

  • 20 sec burpees
  • 10 sec rest
  • 20 sec box jumps
  • 10 sec rest
  • 20 sec push ups
  • 10 sec rest
  • 20 sec mountain climbers
  • 10 sec rest
  • (repeat twice)

5)   

  • 20 sec mountain climbers
  • 10 sec rest
  • 20 sec jumping jacks
  • 10 sec rest
  • 20 sec burpees
  • 10 sec rest
  • 20 sec rope skipping (if you can manage double unders then do these instead)
  • 10 sec rest
  • (repeat twice)
10 Crossfit workouts burpees
Everyone loves burpees!

6)   

  • 20 sec push ups
  • 10 sec rest
  • 20 sec air squats
  • 10 sec rest
  • (repeat 4 times)

7)

  • 20 sec push ups
  • 10 sec rest
  • 20 sec mountain climbers
  • 10 sec rest
  • (repeat 4 times)

8)

  • 20 sec high knees
  • 10 sec rest
  • 20 sec jumping jacks
  • 10 sec rest
  • (repeat 4 times)

If the Tabata workout is not the only part of your training, you should do it at the end, because it requires your whole physical and mental strength. If you get used to these workouts, or want something new, you can easily create your own! Just combine the exercises in a pair of two or four (for example mountain climbers, burpees, deadlifts and sprints) and repeat for a 4 minute duration.

For more workouts, check out this article:

10 Crossfit AMRAP Workouts for Athletes of All Levels

And here is some inspiration to get you motivated.


mind mobility crossfit athlete burpees © RX'd Photography

double under technique crossfit © RX'd Photography

10 Crossfit workouts burpees ©

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About The Author

I’m Carla, I live in Germany and study communications and english. I’m interested in different kind of sports and try to keep myself fit in the gym. CrossFit is new for me but it’s interesting to learn about it.

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