Looking to build strength and endurance? Try this 20 min cardio Tabata workout for beginners. This beginner Tabata workout is perfect to do at home, at the gym, or wherever you like to exercise.
Tabata workouts are one of my favorite because they are simple but effective. I also like that the interval style really allows you to push hard and get your heart rate up in a short period of time.
As a busy mom, y’all know I don’t have hours to spend trying to get some cardio in, so I gotta make my workouts count.
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20 Min Heart Pumping Tabata Workout for Beginners
To do this 20 Min Heart Pumping Tabata Workout for Beginners, perform each exercise for 20 seconds. Take a 10-second rest before beginning the next exercise.
Complete each circuit 3 times before moving on to the next one. You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.
Circuit #1:
Perform each exercise for 20 seconds then rest for 10 seconds. Complete the circuit 3 times.
- Jog in Place
- Jumping Jacks
- Cross Punches
- Butt Kicks
Circuit #2:
Perform each exercise for 20 seconds then rest for 10 seconds. Complete the circuit 3 times.
- Split Jacks
- Flutter Kicks
- Mountain Climbers
- Jump Rope in Place
Circuit #3:
Perform each exercise for 20 seconds then rest for 10 seconds. Complete the circuit 3 times.
- Plyo Power Knees
- Front Kicks
- Russian Twists
- Step Ups
For a demonstration of how to do each move, watch the video below!
How to Do This Beginner Tabata Workout
If you haven’t tried Tabata before, then your first question is “how to do a Tabata workout?” A Tabata workout refers to doing exercise intervals of 20 seconds on and 10 seconds of rest.
The goal is to push yourself hard for 20 seconds and really get your heart rate up. Then you get 10 seconds to rest and catch your breath before you begin again.
For this workout, you have 4 exercises in each circuit. When the timer starts, begin doing the first exercise listed. Push yourself hard for 20 seconds.
When the timer goes off, take a 10-second rest. When the timer starts again, move on to the next exercise.
Repeat each circuit 3 times and then move on to the next circuit. The workout should take you about 20 minutes to complete all the way through.
You might find it helpful to use a timer app on your phone for this workout. You can find one HERE for android or one HERE for apple.
Instructions and Modifications
Most of the moves in this Tabata workout for beginners are pretty basic, but if they’re new to you, here is a breakdown of how to do each move. I’ve also included some modifications if you want to make the move a little easier or harder.
Jog in Place
Start by standing with your feet about hip-width apart. Lift your right foot in the air as you pump your left arm forward.
Then switch by lifting your left foot in the air as you pump your right arm forward.
Modifications: If this move feels too challenging or you need something low impact, try marching in place instead. If this move feels too easy, try picking up the pace and sprinting in place.
Jumping Jacks
Start by placing your feet close together and your hands by your side. Next, jump your feet shoulder-width apart and bring both arms up by your ears.
Then jump your feet back together at the same time you bring your arms back by your sides. Repeat for 20 seconds.
Modifications: If this move feels too challenging or you need something low impact, just step one foot out to the side instead of jumping. Alternate your feet with each rep. If this move feels too easy, try picking up the pace or performing star jumps instead.
Cross Punches
Start this move by placing your feet hip-width apart and dropping into a squat. You don’t need to sit too far down, just enough to engage your legs.
Next, bring both your fists up and place them near your face in a ready fighting position. Then twist your upper body to the left and punch your right fist across your body.
Then bring your right fist back toward your face and twist your upper body to the right. Next, punch your left fist across your body.
Each time your punch, you will be twisting your body to the side and punching across your body. You want to throw your punches as quickly as you can with good control.
As you alternate your punches, be sure to squeeze and engage your core to help stabilize your body. Repeat for 20 seconds.
Modifications: If this move is challenging, you can try straightening your legs and holding a shallower squat, and slow down your punches. If this move is too easy, try lowering down into a deeper squat and speed up your punches.
Butt Kicks
Start in a position like you’re getting ready to jog in place. As you start to perform the move, step in place with one foot and quickly kick the other foot up behind you like you’re trying to kick yourself in the butt.
As you place that foot down on the ground, kick the opposite foot up toward your butt. The entire exercise looks like you’re running in place while kicking your feet up toward your butt.
Try to keep a steady pace and land on the ball of your foot with each step. Repeat for 20 seconds.
Modifications: If this move is too challenging or you need a low impact version, try taking the bounce or run out. Just plant your feet and stand on one leg as you kick the opposite leg up toward your butt. Alternate with each step.
If this move is too easy, try picking up the pace and moving your feet faster.
Split Jacks
A split jack is like a traditional jumping jack except your arms and legs move forward instead of out to the side. Start with your feet close together and your arms by your side.
Jump your right foot forward and your left foot back. At the same time, lift your left arm up by your ear and let your right arm stay by your side.
Alternate jumping your opposite leg forward with the opposite arm in the air back and forth. Repeat for 20 seconds.
Modifications: If this move is challenging or you need something low impact, try stepping forward with each leg instead of jumping. If this feels too easy, pick up the pace.
Flutter Kicks
Start by lying flat on your back with your hands by your sides. Place your hands underneath your hips. Then lift both feet 3 inches above the ground.
Keeping your legs straight, kick one leg up in the air 3-6 inches. Then switch and alternate your legs back and forth. Make sure you keep your core engaged and your lower back touching the floor throughout the entire move.
Repeat for 20 seconds.
Modifications: If this move feels challenging, try resting your foot on the ground between kicks. If this move feels easy, try kicking your legs higher throughout the move.
Relevant Posts:
- Quick 20 Minute Beginner HIIT Workout – No Equipment
- 20 Min Tabata Workout for Beginners: Abs & Arms
Mountain Climbers
Start by getting into a plank position. Place your arms directly below your shoulders and tighten your core. Your body should make a straight line from your head to your feet.
Next, bring your right knee toward your chest. Quickly switch from your right knee at your chest to your left knee. Alternate both knees as quickly as you can while still keeping your hips and back in a straight line. Repeat for 20 seconds.
Modifications: If this move feels too challenging, try slowing down your pace and just bringing each knee to your chest slowly. If this move feels too easy, try picking up the pace and sprinting through your mountain climbers.
Jump Rope in Place
Start this move by standing with your feet close together and your hands out to the side. Keep your elbows tucked in close to your body and your core engaged.
Next pretend to swing a jump rope around as you take small quick jumps off the ground. You can jump from both feet together or you can alternate each foot. Repeat for 20 seconds.
Modifications: If this move feels too challenging or you need something low impact, just trying stepping out to the side and alternating each leg. If this move feels too easy, increase your pace.
Plyo Power Knees
Start by standing with your feet shoulder-width apart. Shift until your weight is centered over your left leg.
Bend your left leg slightly and reach both your arms up and toward the left. Straighten your right leg out to the side.
Next, lift your right knee up toward your chest as you bring your hands toward the center of your body. It should look like your hands and your knee are both pulling towards each other.
Once your knee and hands meet, extend your arms back up in the air and your right leg extends to tap your toe on the ground. Your weight remains in your left leg throughout the exercise.
After you tap your right toe on the ground, repeat the exercise. This is a cardio move, so you want to repeat the exercise as fast as you can with good control and balance.
If you have a hard time keeping your balance, you can place your left hand against a wall or hold onto a chair. Repeat for 20 seconds.
Do one circuit on your left leg, one circuit on your right leg, and on the third circuit, switch sides after 10 seconds.
Modifications: If this move feels too challenging, slow your pace and just focus on lifting your knee toward your chest. If this move feels too easy, try not to let your toe tap on the ground as you extend your leg.
Front Kicks
Stand with your feet shoulder-width apart. Lean your weight toward your left leg and kick your right leg out in front of you. Aim your leg as if you were kicking someone in the stomach.
Place your right leg back down and repeat with the left leg. This is a cardio move, so you should be switching legs quickly and trying to keep your heart rate up.
Modifications: If this move feels too challenging, try slowing your pace down a little or kicking your leg a little lower. If this move feels too easy, put a little hop in as you switch from leg to leg.
Russian Twists
Start by sitting down with your feet flat on the ground and your knees close together. Keeping your back straight, lean your upper body backward until your core engages.
Next, lift your feet up until they are hovering 3-6 inches off the ground. Then clasp your hands together and twist your upper body to the left.
Twist back to center and then twist your hands and upper body to the right. As you twist to each side, drop your hands to the ground as if you were picking something up and throwing it to the other side.
Use your core to help stabilize your lower body throughout the move and really focus on twisting through your core. Repeat for 20 seconds.
Modifications: If this move feels too challenging, trying leaving your feet on the ground. If this move feels too easy, try picking up the pace or adding in more reps.
Step Ups
For this move, you will need a chair, bench, or even a curb would work. You just need something you can step up onto. As you can see, I easily did this move with one of my kitchen chairs.
Start back standing with your feet shoulder-width apart facing your chair. Step up onto the chair with your right leg first, then your left leg.
Next, step back down to the ground with your left leg first, then your right leg. Make sure to alternate which leg you step up with first. Repeat for 20 seconds.
Modifications: If this move feels too challenging or you don’t have anything to step up on, try doing a high knee march in place. If this move feels too easy, when you step up on your chair, try lifting your bottom leg out behind you
Final Thoughts on 20 Min Heart Pumping Tabata Workout for Beginners
I hope you enjoy this 20 Min Heart Pumping Tabata Workout for Beginners. It’s great for getting that heart rate up, burning fat, and building endurance. You can get a copy of this workout plus 13 more with my Fitness Planner Bundle here.
After you try this beginner Tabata workout, let me know what you think. Comment below or email me at Candice@littlestepsbighappy.com. Follow me on Pinterest for more beginner home workouts.
Looking for more workouts?
Workout Roundups:
- Beginner Workout Roundup: 14 Workouts to do at-home anytime
- 31 Great Beginner Workouts You Can Do at Home
- 30 Great Beginner Cardio Workouts to Crush it at the Gym
- 8 At Home Beginner Workouts For Women (Without Equipment)
Resistance Band Workouts:
- 15 of the Best Resistance Band Exercises for Arms
- 17 Mini Resistance Band Exercises for Abs and a Strong Core
- The Best Resistance Band Exercises for Back & Shoulders
Strength Training Workouts:
- Full Body Beginner Strength Training Workout to Do at Home
- Total Body Bootcamp: A Quick Full Body Beginner Workout
- Need Some EMOM Workout Ideas? Try this EMOM Dumbbell Routine
- Quick Beginner Full-Body Workout – No Equipment
- Quick & Effective Leg and Booty Home Workout
- 12 Quick & Effective Exercises for Flabby Arms
Cardio:
- Quick 20 Minute Beginner HIIT Workout – No Equipment
- 20 Min Tabata Workout for Beginners: Abs & Arms
- Beginner-Friendly Cardio EMOM Workout – No Equipment
Yoga:
- A Quick Beginner Yoga Routine You Can Do at Home
- Family Friendly Yoga Routine: Simple yoga routine you can do with your kids
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I’m a busy mom of 3 turned Health and Fitness Coach and Self Defense Instructor. I help inspire other moms to reach their health, fitness, and weight loss goals. You can usually find me chasing my kiddos around, training Brazilian Jiu-Jitsu, or sneaking away to read romance novels. About Me