Tabata Workouts For Beginners: Why Every Mom NEEDS Tabata Training
Tabata training is a short, interval-style workout that's designed to be fast, effective, and fatiguing. Likewise, they're ideal for busy moms short on time and tabata workouts for beginners often make use of bodyweight exercises so that they can be done anywhere. Tabata workouts are four minutes long and can easily be fit into your day.
As a mom, staying consistent to your workouts and fitness can be tricky (which is one of the reasons I work out with my toddler). Similarily, hitting the gym isn't always an option and even when it is, you've still got to ensure you're keeping your workouts quick and effective. As a mom, you don't really have a lot of time to waste (here are some great tips on fitting fitness into your mom-routine).
Which is why tabata workouts for beginners can be a godsend. They're quick, effective and most definitely sweaty.
Don't want to read? JUMP to the tabata workouts!
What Is Tabata Training?
Tababa training is similar to interval training but uses a specific formula. It takes one exercise in which you perform as many repetitions as possible for 20 seconds. Then, you rest for 10 seconds and repeat.
This continues for a total of eight rounds or four minutes.
Meaning, if you chose to work on your squats, you would perform squats for twenty seconds, rest ten seconds, and squat again for twenty seconds.. for eight rounds. While it may sound simple, by round three or four you're definitely pushing fatigue.
Thus, tabata training is a great way to put in max effort in a minimal amount of time. in fact, it's an amazing Five Minute Fix to the workout problem.
Benefits Of Tabata Training
- max effort will leave you breathless & sweaty
- they're effective
- done in just four minutes so easily worked into your day
Tabata workouts are ideal for moms who want to boost their activity level but can't commit to extra workout sessions. For instance, you can do them quickly while baby sleeps, eats or is playing in the yard. Four minutes, that's it.
One of the best part about tabata training is that you can really use any exercise. Personally, I believe in using more compound exercises (thin squats, lunges, rows) versus single-muscle exercises (a bicep curl).
When it comes to tabata workouts for beginners, I'd suggest staying away from weighted exercises as those get a bit intense. Some of my favorite tabata exercises are:
- banded squat and press
- sliding lunges
- plank tucks to stand (modified, burpee- no jumping)
- rolling squats (a plyometric exercise so not great for beginners)
- hip thrusts
- crossack squats
- banded shoulder press
- bear crawls
- glute bridges
- reverse plank
- planks with shoulder taps
- plank abductions
However, you can use any exercise you want for a tabata. However, so many people opt for plyometric exercises (jumping jacks, jump squats, high knees). This makes a great workout but it's not a ideal when it comes to tabatas for beginners.
Thus, start with the basics (squat, lunge, row, push up) and scale your way up.
How To Make Tabata Workouts For Beginners
To make a tabata workout for beginners, simply choose one of the bodyweight exercises from the list above. Then, use it to perform the ratio of 20s work to 10 second rest for four rounds.
Anyone can create tabata workouts for beginners and because they get your heart rate up in a short amount of time, they're ideal for busy moms.
Tabata Workouts For Beginners: Variation
Typically, tabata workouts use one exercise straight for 4 minutes. However, you can vary this if you like and opt for 2 exercises. Still done with a 20s:10s work to rest ratio but it's a nice way to target more muscles in one workout. My favorite pairings include:
- squats + planks with shoulder tap
- lunge + bentover band row
- shoulder press + glute bridge
Crucial Tips For Tabata Workouts For Beginners
Because tabata training can be intense don't forget to:
- breathe! If you want to get through the tabata exercises, keep your breathing in check
- grab water if/when you need it
- ensure proper form: this is why it's best to start with basic exercises, when you get fatigues don't let your form slip
- use what you have around you: have a couch? Rock a tabata hip thrust!
Tabatas are short and intense. So, while they're done quickly they can also be done multiple times per day. Really want to work your muscles? Do a quick tabata in the morning and another in the evening. You'll need the rest the next day 😉
Don't forget to pin these awesome tabatas for beginners!
Tabatas workouts for beginners are perfect for busy moms who don't have time to do a full program. They're fast, intense, and effective. They help boost your activity level and challenge your muscles. And since they can be done anywhere they also help you stay consistent.