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4-Minute Tabata Workout For Beginners

Having a busy week? Are you in a time crunch and need to work out in a hurry? "No time" is no excuse! Look no further than my take on "Tabata" training. HIIT cardio has been all the rage lately and for good reason, we're busy! Tabata takes HIIT to another level. 

These workouts are performed in superset fashion, and are meant to be high intensity and only four minutes long...yes, I said four minutes. 


I don't know about you, but I don't have all the time in the world to workout. When I'm in a time crunch, Tabata is great because it's focused and it's hard as hell. You are challenging your aerobic, anaerobic and lactic acid thresholds as you push to race the clock. 


Within these 4 minutes, you will perform 8 intervals. These intervals are divided into 20 seconds of intensity followed by 10 seconds of rest. I use resistance training in my Tabata workouts for the added strength benefits. However, you can do Tabata with cardio or bodyweight exercises. I've listed a group of exercises that I use in my Tabata workouts. You can use them to build your own routine. Choose 6 exercises according to your gym layout and the muscles that need more attention.


Smith Machine Bench Press

DB Pull Overs

Machine Flys

Push Ups 


Dead Lifts

Cable Pull Downs

Seated Cable Row


Seated Smith Machine Shoulder Press

Dual DB Side Raise

Straight Bar Front Raise

High Kettle Bell Swings


EZ Bar Curls

Low Cable Straight Bar Curl

Dual DB Hammer Curl


Rope Pushdowns


Quads & Hamstrings

DB Lunges

Machine Leg Press

Leg Extensions

Leg Curls


Standing Calf Raise

Seated Calf Raise


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Date December 06, 2021
Category Training