15 Fat Burning Workouts – Tabata for Beginners

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If you are tired of the same old fat burning workouts that take a lot of time, then you may want to consider High Intensity Interval Training or HIIT. These types of workouts are one of the most effective types of exercise that you can do. They typically work several parts of your body in a very short amount of time.
15 Fat Burning Workouts for Serious Weight Loss - Tabata for Beginners
One type of HIIT workout that can save a ton of time, will work your entire body, and does not require a gym membership or expensive equipment is known as Tabata.

For those who are new to HIIT workouts or want to learn more, we have included a list of 15 Tabata for beginners workouts that will leave you sweating.

No matter your fitness level, there are tons of exercises and routines to pick from to get started.

What is Tabata?

Tabata is a High Intensity Interval Training (HIIT) workout that lasts a total of 4 minutes. Who doesn’t have 4 minutes in their day to workout?

Tabata Workouts for BeginnersThe name Tabata comes from a Japanese researcher, Dr. Izumi Tabata. He conducted many different studies comparing long periods of cardio training versus short periods of high impact interval training.

His research results concluded the high intensity training was much more effective and required much less time compared to long periods of cardio. This research goes against most of what we have been taught about cardio.

These workouts are short, maxed out exercise focused on interval training. A typical Tabata workout would include a combination of 4 different exercises such as – push ups, lunges, squats, high knees, jumping jacks, etc.

The exercises are to be performed one at a time for 20 seconds followed by 10 seconds of rest. These 4 exercises only take 2 minutes to complete 1 full Tabata cycle for 2 minutes.

A full Tabata workout is 2 full cycles (each exercise repeated twice) for a total of 4 minutes.

Tabata for Beginners: 15 Fat Burning Workouts

15 Beginners Tabata Workouts for Serious Weight LossHere are 15 fat burning workouts for beginners that are all under 30 minutes.

Not every workout listed below follows a true Tabata format of 4 minutes. However, each is geared towards High Intensity Interval Training (HIIT) and will replace that boring and harmful cardio workout you have grown accustomed to.

Feel free to switch up the exercises in any of these workouts based on your fitness level. For example, if you are not ready for a regular push up … then start with a modified knee push up.

If you are only ready for a short workout, then start with one of the many 4 minute Tabata’s listed below. Those who are more advanced may want to start with a longer workout or could add additional cycles to their routine.

Also, please keep in mind that even though these workouts are all geared towards beginners, they still require you be in decent shape. If you have any questions about completing high intensity training, please consult with your doctor.

Take advantage of the time savings, fat burning potential, and way flexible Tabata workouts!

1. Low Impact Beginners HIIT Workout

By The Body Coach

A perfect low impact HIIT workout that doesn’t require any equipment and is perfect for beginners. This routine follows the standard Tabata format of exercising for 20 seconds followed by 10 seconds of rest.

This HIIT workout is a bit different than typical interval training routines that you may be used to. You start with one exercise and repeat it 4 times in a row with the 20/10 format. Each time the exercise is repeated, it should be at a higher intensity.

  • Difficulty: Beginner
  • Focus: total body
  • Length: 22+ minutes
  • Equipment: none
  • Exercises: squat elbow touches, knee push up taps, power knees, straight punches, and more!



2. 4 Minute Rainy Day Tabata Workout

By 12 Minute Athlete

Don’t have a lot of time in your day to workout? Or maybe you are just starting out with Tabata style workouts and want to “ease” into them?

Well in either case … this 4-minute “rainy day” Tabata workout is a perfect place to start. No, that isn’t a typo – this workout actually only takes 4 minutes to complete but will leave you sweating by the end.

There is no equipment required for this Tabata and is perfect for any room inside your home or even a hotel room. Feel free to swap out different exercises from time to time to work different parts of the body.

  • Difficulty: Beginner
  • Focus: total body workout
  • Length: 4 minutes
  • Equipment: none
  • Exercises: high knees, burpee, burpee tuck jump, and mountain climbers



3. Beginner Cardio Sweat

By SugarySixPack

Not a true Tabata workout, but this beginner cardio circuit workout will certainly get your heart pumping. The workout routine consists of 5 different exercises for a total of 4 rounds … and no you don’t even have to run!

The Beginner Cardio Sweat intervals consists of 30 seconds of exercise followed by 20 seconds of rest for a total workout time of 17 minutes. Not too much time out of your day!

  • Difficulty: Beginner
  • Focus: cardio
  • Length: 17 minutes
  • Equipment: none
  • Exercises: star hop, front taps, butt kicks, press jacks, twist & reach



4. HIIT for Beginners

By Jessica Smith TV

This HIIT for beginners workout is low impact and focuses on interval walking exercises. The format of this routine is 3 minutes of steady to moderate exercise, followed by 1 minute of high intensity.

If you are just starting out and looking for a fat burning workout, this may be the perfect exercise video for you!

  • Difficulty: Beginner
  • Focus: cardio
  • Length: 25 minutes
  • Equipment: none
  • Exercises: various walking exercises



5. Quick and Intense HIIT Workout

By Fitness Blender

This total body HIIT workout is intense but will take less than 14 minutes to complete. The workout format uses the popular Tabata timing of 20 seconds activity followed by 10 seconds of rest.

There is no equipment required for this workout, which relies only on body weight making it perfect for home or while traveling.

  • Difficulty: Intermediate – Advanced
  • Focus: total body workout
  • Length: 14 minutes
  • Equipment: none
  • Exercises: high knees, burpee, jumping lunge, side lunge, plank jack, pop squats, squat jacks, jumping jacks, and more!



6. The Full Body Tabata Workout

By John’s 6 Pack

Yes, we have developed our own Tabata workouts here on John’s 6 Pack!

This 18 minute routine is a great beginner workout that focuses on 4 basic (and very common) exercises. It works the upper body (push up), core (burpee), and lower body (lunge & squat).

  • Difficulty: Beginner
  • Focus: total body workout
  • Length: 18 minutes
  • Equipment: none
  • Exercises: push up, lunge, burpee, squat

Sorry, no video yet! But we hope to film them sometime in the future. In the meantime, you will need a Tabata timer to help you keep track of the workout.
Full Body Fat Burning Beginner Tabata Workout
Set your timer for the following –

  • Warm-up: 1 minute (jog)
  • Exercise Interval: 20 seconds
  • Rest Interval: 10 seconds
  • Number of Sets (exercises): 4
  • Number of Cycles: 8
  • Cool-down: 1 minute (jog)

Repeat the following exercises for 1 full cycle –

  • 20 seconds – push ups
  • 10 seconds – rest
  • 20 seconds – lunges
  • 10 seconds – rest
  • 20 seconds – burpees
  • 10 seconds – rest
  • 20 seconds – squats

Feel free to increase or lower the number of cycles to fit your exercise level.

7. Beginner’s 4-Minute Fat Blaster Workout

By Skinny Ms

This is a perfect beginner HIIT style workout that lasts only 4 minutes and really focuses on the upper body. The workout does require a set of lightweight dumbbells (3 to 5 pounds) for a couple of the exercises.

You only need to perform 2 cycles (2 minutes each) of 4 exercises that only last 30 seconds each. Just make sure to give it your maximum effort while you are exercising!

  • Difficulty: Beginner
  • Focus: fat burning
  • Length: 5 minutes
  • Equipment: dumbbells
  • Exercises: high knees, beginner push ups, dumbbell punches, dumbbell shoulder press



8. 12-Minute Upper Body HIIT Workout

By Nicole Perry

This 12 minute HIIT style workout focuses on the upper body with a little core work added in. It follows the standard Tabata format with 20 seconds of exercise followed by 10 seconds of rest.

The fat burning workout consists of 3 Tabata cycles, which each consist of 2 different exercises. It is a great routine that doesn’t take up much time in your day and can be completed from anywhere.

This workout is a little more difficult than some of the others found on the list. Upper body exercises like the low push up hold and the crab kicks are a little more advanced.

If you still want to try this workout but can’t complete the full 3 Tabata cycles, then shoot for 2 (8 minutes) or even 1 (4 minutes) to get started.

  • Difficulty: Intermediate
  • Focus: upper body and core
  • Length: 12 minutes
  • Equipment: none
  • Exercises: burpee, low push up hold, triceps dips, crab kicks, shoulder tap push ups, marching plank



9. 15 minute Fat Burning HIIT Workout

By Heather Robertson

The format of this fat burning workout is a bit different than a normal Tabata routine. Instead of 20 seconds exercise and 10 seconds rest … this workout steps it up with 40 seconds of exercise followed by 20 seconds of rest.

A total of 5 exercises make up 1 cycle (5 minutes for 1 cycle) with the entire workout consisting of 3 full cycles (15 minutes total).

If you are looking for a great lower body workout that will get the blood pumping, then give this 15 minute high intensity workout a try!

  • Difficulty: Intermediate
  • Focus: lower body
  • Length: 15 minutes
  • Equipment: none
  • Exercises: squat twists, mountain climber, side lunge hop, high knee butt kicks, jump lunges



10. Low Impact Lower Body and Core Tabata Workout

By Fitness Blender

If you are looking for a lower body workout, then this video may be for you! All the exercises are low impact, which means it is better on the joints.

Just because there isn’t much cardio in this workout, doesn’t mean you want work up a sweat and get your heart rate going. In this fat burning workout, you will be exercising large muscles in the legs, which means you will be sweating!

  • Difficulty: Intermediate
  • Focus: lower body
  • Length: 32 minutes
  • Equipment: none
  • Exercises: side step squat, hip raises, 20 second squat, dead lift, front leg raises, side leg raises, side lunge, sumo squat, and more!



11. Absolute Beginners HIIT Workout

By The Body Coach

This workout has a bit of a twist when it comes to interval training. You will exercise at maximum effort for 30 seconds, then rest for 30 seconds for 5 different exercises which equals one full cycle.

The entire workout consists of 4 rounds of these 5 exercises for a total of 20 minutes. Make sure to give 100% effort during the exercise portion of this workout to get maximum benefits. And of course be ready to sweat in this full body workout!

  • Difficulty: Beginner
  • Focus: total body workout
  • Length: 22 minutes
  • Equipment: none
  • Exercises: marching high knees, punches then shuffle, squats, high knee should press, power knees



12. Tabata Full Body Workout


This workout starts out with a brief 1-minute warmup followed by 2 different sets of high-intensity training for 4 minutes each. That is 8 minutes of maxed out exercising which is then followed by a 1-minute cool down.

The Tabata Full Body Workout by POPSUGAR follows the traditional format of 20 seconds of max training followed by a 10 second rest. The only difference is a total of 8 rounds (instead of 4).

Each Tabata set consists of 2 different exercises that will leave you sweating by the end and a full body workout.

  • Difficulty: Beginner
  • Focus: total body workout
  • Length: 10 minutes
  • Equipment: none
  • Exercises: skaters, push up, squat jump, grasshoppers



13. Tabata Workout – Flat Belly in 4 Minutes

By BexLife

Everyone wants a six-pack! Am I right? Following this flat belly Tabata workout can get you one step closer to those awesome abs you have always wanted.

This ab workout consists of 4 different exercises and follows the 20 seconds of exercise followed by 10 seconds of rest format. You do each exercise twice for a total of 4 minutes. This is perfect for those with little time in their day that want to work their core!

  • Difficulty: Beginner
  • Focus: abs/core
  • Length: 4 minutes
  • Equipment:
  • Exercises: high knees, squat jumps, squat thrust mountain climbers, knee grabs



14. Tabata – Legs & Butt – Ultimate 4 Minute Workout

By Lindsay Jay

Here is another workout that follows the standard Tabata 4 minute routine that focuses on the lower body … specifically legs and butt.

There are only 2 exercises in this workout but you certainly will be feeling sore when your done. Just remember to give it 100% effort when doing the workout … it is only 4 minutes afterall!

  • Difficulty: Beginner
  • Focus: lower body
  • Length: 4 minutes
  • Equipment:
  • Exercises: alternating lunge, cat walk



15. Burn Fat In 4 Minutes – Tabata Workout

By Live Lean TV

First of all, the beach location for this video should be enough to get you motivated to get a workout in. And … since it is only a 4 minute workout … there is zero excuse for not giving it a try.

This fat burning workout is a perfect example of a traditional style of Tabata intervals. You workout for 20 seconds, followed by a 10 second rest for each of the exercises.

  • Difficulty: Intermediate
  • Focus: total body
  • Length: 4 minutes
  • Equipment: none
  • Exercises: jump lunges, jump squats, burpees, push ups



Tabata Workouts for Beginners

As you have probably already figured out, there are tons of great Tabata Workouts available … even for beginners!

You can even create your own high intensity interval training routines that follow a Tabata format. There are so many exercises that you can include like: push ups, mountain climbers, high knees, squats, lunges, burpees, and many more!

With so many different exercises and formats available, there is little chance for getting bored and you will be able to work your entire body.

These are some of the best fat burning workouts that are available to you and they don’t take up much time in your day! How awesome is that?

Have you tried any of the fat burning workouts listed? What about others that you would recommend?

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