Beginner Tabata Workout

New to Tabatas? This workout consists of 2x3 sets with 2 exercises each. You exercise as fast as you can for 20 seconds and relax for 10 seconds. Once the sets are over, the workout focuses on core exercises. Have a towel and a bottle of water with you. If you feel you need to stop, take a break and resume when ready.

Exercises

Satz 1: 1 Runde

Cat Cow

40 seconds

Rest

5 seconds

Inchworms

45 seconds

Rest

5 seconds

❤️ Mäßig (Zone 2)

Jog on the Spot

40 seconds

❤️ Mäßig (Zone 2)

Jumping Jacks

30 seconds

Satz 2: 3 Runden

Rest

10 seconds

Prisoner Squats

20 seconds

Rest

10 seconds

❤️ Kräftig (Zone 3)

Jumping Jacks

20 seconds

Satz 3: 3 Runden

Rest

10 seconds

Kneeling Push-Ups

20 seconds

Rest

10 seconds

Bicycle Crunches

20 seconds

Satz 4: 1 Runde

Rest

15 seconds

Bird Dog

45 seconds

Rest

15 seconds

Plank

1 minute

Rest

15 seconds

Crunches with Knee Hugs

45 seconds

Rest

15 seconds

Dead Bug Holds

45 seconds

Rest

15 seconds

❤️ Mäßig (Zone 2)

Mountain Climbers

45 seconds

Rest

15 seconds

Reverse Crunches

45 seconds

Rest

15 seconds

Plank with Toe Taps

50 seconds

Rest

15 seconds

Lying Supermans

45 seconds

Rest

5 seconds

Child's Pose

30 seconds

Rest

5 seconds

Sphinx Pose

20 seconds

Rest

10 seconds

Left Half Pigeon

25 seconds

Rest

10 seconds

Right Half Pigeon

25 seconds

Rest

10 seconds

Bicep Stretches

25 seconds

Rest

10 seconds

Left Hip Flexor Stretch

25 seconds

Rest

5 seconds

Right Hip Flexor Stretch

25 seconds

Rest

10 seconds

Side Bends

25 seconds

Rest

5 seconds

Elbows-Out Chest Stretches

20 seconds

Rest

5 seconds

Mountain Pose with Prayer Hands

30 seconds

Erscheint in

HIIT

Gewichtsverlust

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