• Post category:StudyBullet-17
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Tabata for Beginners: Workout at Home
Build your body, lose weight, increase cardiorespiratory endurance only 5 min per day

What you will learn

Build your body, lose weight, increase cardiorespiratory endurance

Get healthy and make your first step to workout

Be active, get strong and see the change you deserve

Workout from the comfort of your own home!



a high intensity interval training workout that is designed to get your heart rate up in a short period of time. Tabata is based on a timed-interval method. The structure of the program is as follows:

-workout hard for 20 seconds

-rest for 10 seconds

-complete 10 rounds

You can check on the internet and tell me: “There’s only 4 minutes and 8 rounds” I will tell you: “It doesn’t matter”. There can be even 20 rounds. Depends on your fitness and the difficulty of the exercises.


Here, you will have a routine for every day, step by step for 14 days and you can use it whenever you want.

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Tabata can increase your anaerobic and aerobic capacity, it means oxygen you use during exercise increases. This leads to a healthier heart and lungs.

For anyone who wants to transform their body and get in shape, Tabata is a scientifically proven intense workout system that will help you rise above any other HIIT program tested.

This course is designed for people who are looking for an alternative to the gym. Tabata are great for that. You need nothing but your own body, can choose your own workout location and train whenever you want.


Day 9

  1. High knee running
  2. Push-ups
  3. Side kick floor (right leg)
  4. Side kick floor (left leg)
  5. Hand walking with straight legs
  6. Side high kicks
  7. Sit plank
  8. Open hand in plank
  9. Lying knee raise
  10. Running

Join me to start your own fitness journey!





Warm Up

Week 1

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Week 2

Day 8
Day 9
Day 10
Day 11
Day 12
Day 13 (7,5 minutes)
Day 14 (7,5 minutes)