Tabata Workout at Home to Dry the Belly – 8 types for Beginners Guideline

The Tabata method is a type of high intensity training, such as HIIT, which allows you to burn fat, tone your body, and dry your belly by spending just 4 minutes a day. Thus, this is the ideal training plan for those who have little time after work to go to the gym, for example.

During this training plan 8 different exercises are done that work, several muscle groups, for 20 seconds, interspersed with 10 seconds of rest between each one. During the 20 seconds of exercise, try to do as many repetitions as possible. This allows you to optimize the burning of localized fat while toning your muscles, making them stronger.

Since the Tabata method is a high intensity workout it is recommended mainly for those who already practice some physical activity. So, if this is not your case, you should consult a general practitioner to assess your physical condition before starting training.

Complete Tabata workouts at a home training plan

Before starting the training plan, you should have a stopwatch close to you to correctly monitor the time you are doing the exercise. The exercises are:

1. Mountain Climbers

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This exercise is excellent for working the muscles of the legs, back, and especially the abdomen. To do this you must put yourself in the plank position as if you were going to do a push-up, but, keeping your arms straight, bend one knee and pull it close to your chest. Go alternating your legs as if you were climbing a mountain.

Exercise time: 20 seconds + 10 seconds rest.

2. Squats

tabata workout plan

The squat exercise allows you to tone your gluteal and thigh muscles. Do a traditional squat and go back up. Then go down to the squat position again without moving your feet and repeat until the end of time. To do this exercise it is essential to maintain good posture, so here’s how to do a squat correctly.

Exercise time: 20 seconds + 10 seconds rest.

3. Bicycle sit-ups

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This type of abdominal is a more intense way to train the entire muscle group of the abdomen. To do this, just lie on your back on the floor and then raise your legs, making pedaling movements in the air. To avoid back pain, put your hands under your lower back, and try to keep your back always flat on the floor.

Exercise time: 20 seconds + 10 seconds rest.

4. High knees

tabata workouts for beginners

The exercise of high knees allows to strengthen and tone the muscles of the legs, abdomen, and back. To start the exercise, just stand up and then jump, pulling one knee at a time, upwards as much as possible, alternating throughout the exercise.

Exercise time: 20 seconds + 10 seconds rest.

5. Traditional sit-ups

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The traditional sit-up is one of the simplest and most effective exercises to work the abdomen. To do this, lie on your back on the floor and bend your knees, resting your feet on the floor. Finally, try to lift your back off the ground as much as possible while looking at the ceiling. Repeat as many times as you can.

Exercise time: 20 seconds + 10 seconds rest.

6. Burpees

tabata abs workout

Burpees are a very complex type of exercise that allows you to work for almost all muscle groups, from the legs to the arms, the abdomen, and the back.

To do a burpee, stand, and then lower yourself until you are squatting. In that position, bring your hands to the floor and push your feet back until you are in the plank position. Then, return to the squatting position, pulling your feet close to your body and climbing again. Repeat until the exercise time is up.

Exercise time: 20 seconds + 10 seconds rest.

7. Push-ups

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This exercise allows you to work your chest, arms, and abdomen muscles. In this exercise, you should do a traditional push-up, keeping your arms shoulder-width apart and going down until you form a 90º angle with your elbow. If it is too difficult, keep your knees flat on the floor.

Exercise time: 20 seconds + 10 seconds rest.

8. Jumping Jacks

tabata leg workout

The jumping exercise is a great way to work all the muscles in the body while regulating the heartbeat. To do it correctly stand up straight and then take a little jump while opening your legs and arms. Immediately close your legs and arms. Repeat until the exercise time is up.

Exercise time: 20 seconds.

When you finish your exercise plan, don’t forget to stretch your muscles and relax, to avoid muscle damage and allow your heart rate to be reduced and regulated. Here are some stretches you can do after training.

How to enhance training results

To get better results and achieve your training goal, it is very important to be careful with your food. To do this, watch a video by AdviserDoctor team where everything about what the training diet should be:


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