Bodyweight Tabata Training For Beginner Athletes

Bodyweight Tabata Training For Beginner Athletes

Guide to Bodyweight Muscle Building:

Learn how to build muscle WITHOUT a gym membership

Are you ready for 4 minutes of pain? It might not seem like much, but there is TON of work you can get done within just 4 minutes of exercise.

p1020522-300x225There are two reasons why exercise takes so long for most people:

  1. Too many exercises
  2. Too much rest between sets

Tabata training helps your resolve these two issues and helps you get a fast, intense workout in a matter of 4 MINUTES. Here’s how it works:

  1. Choose an exercise
  2. Perform the exercise for 20 seconds all out, then rest 10 seconds.
  3. Repeat for another 7 times

That’s 4 minutes of pain. If you’re brave enough and survive the first 4 minutes, you can start adding in more exercises into the mix. Most Tabata workouts have you performing 3-5 exercises for workouts that last 12-20 minutes.

If you can recover from Tabata workouts, then you can perform them 2-3 days a week and burn a tremendous amount of fat in the process. This might be the only fat loss program you need, EVER.

I’m going to share with you a quick and simple beginner bodyweight workout:

Tabata rounds of:

  • Jumping Chinups – get under a pullup bar. Grab the pullup bar with a palms facing you grip. Jump up as high as possible and complete the movement by pulling your body towards the pullup bar. Let your chin clear the bar. Drop back to starting position
  • Parallel Jump Squat – Drop down into a parallel squat, then explode up.
  • Knee Pushups – Get on the ground with you arms besides your body. Bend your knees and place them on a soft surface (mat, grass, carpet). Keep your back straight and push your body off the floor until your arms are fully extended.

Perform 8 20/10 intervals of each exercise before moving onto the next exercise. Perform this quick 12 minute workout 2-3 times a week for intense fat burning.

Once you get through this beginner program, then you can try your hand at a more advanced circuit: Tabata Circuits for Ultimate Cardio


7 thoughts on “Bodyweight Tabata Training For Beginner Athletes

  1. Good post, Parth. You know that I’m a big Tabita fan. You might suggest that pulling off this 12-minute programs is a killer. Someone just starting such a program must pace themselves or face certain failure. No way can a beginner, even one in shape, go “all out” in every interval. And don’t forget warming up.

  2. Good point Harry. I don’t even think I can go “all out” on all intervals. There’s almost always one exercise I use as a rest exercise – i.e. doing less of what I actually can – just so I can go harder on a different exercise. It gets complicated, especially if you’re in competition mode and you’re trying to pace yourself in order to beat someone else’s scores. But, once again, good point.

  3. I have finally broken my weight loss plateau! I had lost 8 kg’s but the last 5 were holding on for dear life. I have be doing Tabata for 2 weeks and have lost 1kg.
    I had trouble with keeping the 20sec on 10 sec off but found this great site that has set up music so you go like crazy with the music then rest during the quite 10 sec! It’s great.

    Have fun

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How to Conquer Your Own Bodyweight to Build More Muscle!

Muscle Building Strategies for the Bodyweight Enthusiast...


  • How to build muscle with bodyweight calisthenics
  • How to schedule your workouts
  • How to perform the best exercises