4-Minute Fat Burning Workout | Tabata for Beginners
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- Опубліковано 6 чер 2024
- Each exercise in a given Tabata workout last only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:
Workout hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. 8 rounds = 1 set. You'll complete 4-6 sets of 4 minutes to get maximum result resting 60 -120 secs in between sets. However this is specially made for the beginners and can easily try it at home only using the body.
Music: Back in Black by TABATA SONGS
• Tabata Songs - "Back i...
tabatasongs.com
Tabata for Beginners Part 2: • TABATA For Beginners |... (Burn Maximum Fat) | Easy Workout Routine
Featuring: INSTA ID: @smp.grg, @rosetta_rr, @uzzolamatya, @madanthapa2013, @k.c.sujan, @babinnakarmi
Location Credits:
Hotel Mulberry, Kathmandu, Nepal
www.mulberrynepal.com/
Special Thanks to The Bodybuilding Store, Kathmandu
/ bodybuildingstorenepal
Enjoy :)
#tabata #bodyweight #burnfat
0:00 Introduction
0:09 Push ups
0:40 Jumping Jacks
1:10 Heel Touches
1:40 Uneven Planks
2:10 Simple Squats
2:40 Mountain Climbers
3:11 Lunges
3:40 Standing Abs Twists - Спорт
New video with timer and voice command! Check it out guys!! ❤
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I can't believe the replies aren't full yet.
❤❤❤❤
Please change this back
Do I really need to go find a NEW Tabata workout? This music is AWFUL! Why did you change it?! I loved it the way it was---generic music that was good for any generation of workout lovers. I used your video for a couple of years, since I first found it. Please put back the other music you had.
Stop changing the music, can’t tell when to change exercises.
Who else is here from their P.E teacher
LOL ME-
Yeah me
Lol me!
Me🥴
me xd
Am I the only one who was sent here because of my gym teacher during quarantine?
No I was sent here by my P.E. teacher as well
lol Jacob
Yo my gym teacher also did
nope, same here
Ayee
Who else has gotten sent here by their P.E teacher and is just watching the video without doing anything?
Samee
I am doing it with a broken wrist because of my P.E teacher
Mee hahahaha
Me lol
Sammeee
Love this workout! Trying to memorize the movements here (ง °Θ°)ว
1. Push ups (16x)
2. Jumping jack (16x)
3. Side crunches, heel touch (28x)
4. Uneven planks, elbow (32x)
5. Simple squats (16x)
6. Mountain climbers (16x)
7. Lunges, side to side (8x)
8. Standing twist abs (16x)
*Each rest in between for 6~8 secs
I was counting by seconds 20 seconds on 10 second rest.
Thanks. ; )
I think this would be really good for women but men need to lift weights to gain muscle and look good.
I counted 32 heel touches. Can anyone confirm?
@@crand20033I been doing Tabata mixed in with some weight lifting for about 5 years now, and never been leaner and muscle density is on point. I do it every morning as I wake up, and every night before taking a shower and going to bed.
Who else is here cuz ur PE teacher assigned it for you.
Me this week and I don’t like it.
Oofers
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MEE-
me🧍♀️
Damn, I see that every sport teacher of the world sent this video for the quarantaine x)
Beautiful.
Beautiful indeed😂😂
Try this too
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Yes 😂😂
yes 😂😂 i'm from Portugal and my P.E teacher sended this to me
Lol
This has been an amazing 4 mins workout, life saver, to get me started on exercise again and get motivated after a long period not exercising and still working from home all day sitting on chair! I would recommend it to anyone who wants to get started on exercise, just 4 mins! Thank you!
Glad you liked it 💪🙏
Time stamps
Push-Ups 0:09
Jumping-Jacks 0:39
Heel Touches 1:09
Uneven-Planks 1:40
Simple-Squats 2:10
Mountain-Climbers 2:40
Lunges 3:10
Standing-Abs-Twists 3:40
What I had to do in class lol 👇🏻
1 Which Family Member Joined you?
2 What was the total number of excercises in the video? 8 Push-ups, Jumping Jacks, Heel Touches, Uneven Planks, Simple Squats, Mountain Climbers, Lunges, and Standing Abs Twist.
3 What were the names of the instructors in the jumping jacks segment? Samip, Ujjwal, Sujan, and Babin.
I'm close to 60 years and this is perfect for me! :)
I've started Tabata with you guys - and girl ;) 2 weeks ago, changed my food a little bit and lost 5 pds by now.
I do 2 cycles (8 minutes Tabata) and feel better and fitter every day.
Thank you so much for sharing!!
Brillant, the older we get, the more critical exercising become. Live long and healthy
That's amazing 😍😍
Love how you get right down to business, no demos, chats, etc! Definitely going to give this a try!
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Thanks! That's my favourite Tabata workout! It's motivating and in a good pace and as a beginner, I manage to pull it off! It's very hard to find Tabata workouts that can be followed by beginners so, thanks, thanks and thanks!
This is great! So motivated! At the beginning everybody was on line together, they were in synch, and they back row switched with front row, all were nice elements to make the audiance motivated. It is unimaginable how many videos people open up and don't have the will power to watch it and do it. Simply some videos lack something, that this one didn't. I like it!
Nice lineup totally trying this now.
Push ups
Jumping jacks
Heel touches (side to side cruches
Plank to elbow lifts
Bodyweight Squats
Mountain climbers
Lounges
Standing twist abs
NappyFu TV thanks for listing it!!
NappyFu TV thank you 🙏
Thanks for listing!
NappyFu TV That’s good because trad crunches are the worst!
I too thank you for the list!
I agree with Ms. Elston. This is a nicely structured, low impact workout. As someone who is majoring in Kinesiology/Health Nutrition/Fitness I highly recommend Tabata, and will incorporate it into my own classes. I too am getting back into the swing of exercise after some time off from surgery. But no worries Fitologist, I have clearance from my doctor to get back into exercise. I am looking forward to getting back into long distance running and tennis, and this exercise will surely help me to get there. Thanks for posting this video. Happy Holidays.
Alex Cerda thanks and good luck :D
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My go to workout when i need a quick one. It was the longest 4 minutes when i first started, now i can do it easily.
Guys ur music and moves. Just wow. Recently i have started my weight loss journey, please. Come up with more easy, flexible and weight loss excercises for moms too... love from NC.
Have to be honest I love these vids! I can do them anywhere and as I’m getting older everything hurts in the morning so I do a couple of these whether at home or in a hotel.. thanks guys and gals for putting these together and not asking me to buy a dvd😉👍🏻
I love how the moves and music were perfectly timed. Get lost, no worries just stay on beat. 👍🏿👍🏿👍🏿👍🏿
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Hello there. I wanna thank the whole team for this set of routine. I just do this like 2 times daily... At the same time maintaining a healthier eating habit... I lost 5 kg in a week.
I was never interested in TABATA before... But the ACDC background song really is a motivation for me.
Once again guys, THANKS ! 😁
Hey, thank you for you valuable feedback. It’s really great to hear. If you wanna try something similar, do try out new tabata routine.
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I started my tabata journey 1/5/23, and my doctor recommended this video. The song holds dear to my heart because it’s the first song I learned to play in drums, and now I’ve lost 28 lbs already! Of course I had to make some lifestyle changes including switching to plant based diet, avoiding sugar and fast food, but this video is something I followed every single day! Thank you for sharing, and I’ll be watching this every day until I hit my target weight! I also watch a couple more of your videos to make a total of 30 mins workout every day, and this became my warm up. 😅
For anyone reading this and thinking of starting, you can do it! I’m rooting for you! 🫶❤
Thank you 🙏
You’re story is similar to mine. I started in October 2022 doing these videos but I added IF in November and lost over 30lbs already. 5 more months I’ll be at my goal weight. But the best part about it was the strength these videos gave me and the autophagy the IF created. All health issues are GONE. GONE! And they were all ‘incurable’ ‘lifelong’ autoimmune disorders that AMA only had steroids for. We all get 500 million new cells granted to us each morning by God. Give them a shot out! And enjoy your new YOU!
Hey, did u lose 28 lbs with only this type fo exercise, or u did other exercises as well, as u mentioned ?
@@hafsaishtiaq3697 I did only these exercises 6 days a week, 4 sets only, intermittent fasting 18/6 everyday & 30 minutes in infrared sauna 6 days.
My tip though is, only if you are a woman, you need to occasionally break the fast (I do it weekly) to keep your body from going into save fat mode for pregnancy etc.
Also discovered if you need to take Benadryl you will pause your weight loss because Benadryl makes you gain weight.
Thankyou. Your weight loss progress is amazing, and I hope to reach my target soon as well. Thanks.
This is amazing! It really is intense for a beginner like me. But it's so much fun, especially with the fitting music. I'll do this together with your 2.0 Beginner video for a few weeks now and then maybe give an update on if and how I improved. Thank you so much for this video!
To those who are saying this is "not tabata" ... Intensity is relative. This pace may not be full out for regular exercisers, but for a beginner who is 60 pounds overweight the pace is not easy and is very much tabata. In fact if out of shape, out of breath people were doing this video we would judge the effort differently, and that is the target audience. Hence the name of the video.
The truth has been spoken. Thank you
You are correct
They don't read. Tabata for beginners is for BEGINNERS
Thank you. My husband and I are old and we both have arthritis and heart problems. We both were very active when younger. This workout is perfect for us, except we have to modify some of the moves or substitute different ones. It has really increased our energy and we do it daily, along with two other easier range of motion sets. Everyone will get old and sick eventually. I remember being young and thinking that would never happen to me....famous last words. Thanks so much to The Fitologists for making this.
How many repetitions should be done can this help losing weight. Please do reply. Please.
First time trying tabata out and gotta say, it was a confidence booster to be able to keep pace with the video. Will probably try this out moree
I've been working out with your videos for a little over a month now and I feel myself getting stronger and stronger every week and let me tell you, that feeling is amazing. Thank you for giving us great content.
Wonderful! Keep it up 💪. We do have uploaded new tabata videos too check it out.
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I have mild COPD. When I first found Tabata years ago I put it into my treadmill at the end for 4 min. At the end of 2 weeks my breathing had made a big improvement. The people on here who popoing what the video is doing need to get a life ok. Just because it is not 170% max does not mean the beginners who are doing this are not working at their personal max ok. You should be really bagged by round 4. I struggled by round 4. I can now do 8 and it is bloody hard. So you people who think beginner Tabata is just not up to your level, move on.
I liked this....getting back into working out this will get me started properly...I don't get why 149 selected thumbs down when it clearly stated "beginners". Well anywho, thanks y'all for posting the video i will definitely incorporate it in my routine. This can also be used for a low impact day, repeat it 3 times with 10 second break. Js. Bye
Ms. Elston thank you
Yay! Thank ya'll! Wow, this a first for me...
keep it up, I'm love this workout. I can feel the burn in round 1 and burn out by the 3rd time round so thanks tons!
+Ms. Elston thank you 😀
Get lean with rosetta
Ms. Elston if you felt burning in such a slow low intensity workout then fine, otherwise nah
thanks ive been a slob last 3 months and this is great start to get back into it, doing my cize workout next, dancing is never hard!
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Hey guys! I miss the old track in the video with the timer countdown as it allowed me to pace myself and know when to switch - would be great If you could add it back - I’m sure a lot of people rely on the counter you had in the first video. 🙏🏽 Please guys - I do 4 rounds of this exercise every morning!!!
Really appreciate it - keep it up!
Hi thank you. This music has been replaced due to some issues. We recommend to please try our new video aswell. Thanks
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This seems really perfect for me, since i have no endurance in workout..this would be best for me. Easy and seems relaxing.
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well, doing this for 2weeks everyday (5set) i lost 5kg . thanks
We are glad to hear. Keep us upadated via Instagram 😊
Wow nice. I'll follow this too.
Did you do this 5 times a day or why the 5sets?!
same question. do you mean 4 minutes 5x a day?
Sachiiiiiii?
Am I the only one here by choice and not by teacher??
nope
good for you
NOT THE ONLY ONE
IM HERE TO GIVE U COMPANY
Ya you and the other three are the only ones -.-
Im here by choice trying it tonight
Thank you. I tried this out a year ago, couldn't make it.
But now, after strength and also endurance training (beginner-advanced level), I made it and it's pretty good!
Yhnuiiip
K
50 pounds gone!! 3 1/2 months of tabata 6 days a week. I do 6 tabatas with a 30 second break in between. 5'10" and WAS 238 pounds, now 285! I'm going to post a before and after video thanks again!!
Was that just doing this video or a lot of others?
I'm definitely doing this workout...loving it!!!
0:06 everytime I hear this song I get ironman and supernatural nostalgic
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Really like this. I’ve been getting fit for the last two years. I did this once then did it two more times one after another😳
214 dislikes? This routine is amazing, fun and perfect for my kiddos and I. This is precisely what I've been looking for. I'm looking forward to your future contents. Great job fitologist!
+thinking mom thank you very much 😃
The Fitologists You're most welcome!
Ppl dislike for various reasons, most of which we never think of, for example, they might not like the way it was filmed. Or maybe someone didn't like the music. But FYI, I liked it.
2weeks into practising tabata and I must say that the uneven plank made my arms sore really bad for 3days straight. But yep its worth it! Managed to lost 4kg & doing the Atkins diet also contributed to it. Superb 😄
Wow 🤪 I can’t believe i’m breathing like this after four minutes. Great video to add to my workouts 💪
This is great! I have knee issues and this set worked for me - just had to adjust on the lunges.
First I fell in love with the motivating music, then I started this exercise . The first time I did it, I did for two rounds, not bad for a beginners. I was panting and sweating after doing two rounds of this! Now I just wish you guys continue to upload beginners tabata videos, why are there so little videos ? Also, it was nice to see a group of people coming together to do the exercise, I didn't feel too lonely when doing these exercises, infact I felt like I was part of the group. The music was key to get me going . However I don't like the idea of doing the jumping jacks and then back to lying down on the floor, it was a little bit difficult for the heart to adjust the pace. Thanks for a great video. Looking forward for more good ones from you guys.
I thought 7 minutes OCD workout is the longest.... But I was wrong! This 4 minutes tabata is become the longest for me
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My PE teacher had us do this 3 times and it was awesome!!! Love these 💕
Looking for another effective workout ? Here’s a link to our latest video. Try it out and let us know how you feel 👇
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bitch stfu
@@Laurensdeleeuw94 AHAH
Thank goodness all steps I can actually do and not get discouraged. I’m going to do this thank you for the video
Okay the song matched i love this!💟
+sipum syf thank you 🙂
The "uneven planks" or whatever they were called were by far the hardest... Definitely had to slow down there for a bit. The only other exercise was the pushups, but I already knew I can't really do those anymore, so they don't count.
Other than that, it was pretty manageable (especially considering how out of shape I am) and I love how the beat matches the workout, especially with the countdown.
0:09 Push ups (16)
0:39 Jumping Jack (18)
1:09 Heel Touches (20)
1:39 Uneven Planks (8
2:09 Simple Squats (16)
2:39 Mountain Climbers (8)
3:09 Lunges (4)
3:39 Standing Abs Twitist (8)
Awesome, that's what I need to get in shape without getting hurt
I am loving this video.
we are loving it aswell ;)
Superb. I'm 66, been physically active most of my life but I found this type of exercise and doing it in time with this style of music works for me. Well done guys.
66 killing it! Great job👍
You are doing great. Thank you so much 🙏
Yesssss!!!!!! The music is back to normal! It’s perfect! Thank you!
Feeling fresh & energetic! Thanks for posting this video.
Nice one guys done this for the last few nights before bed (not quite managed doing it in the morning yet). It certainly gets the heart pumping and not too long a stints that the average person can’t keep good form. How many sets would you recommend? 1 is good for me just now without getting super sweaty, I’m thinking maybe 2-3 sets??
+bigjock85 for full effect, 8 rounds is recommended but increase the rounds gradually. So for now do 3-4 sets!
I was sent here because my friend recommend this workout because i was diet and want losing weight🙌
Seems easy enough: I watched, but guess I could have gotten in those four minutes of exercise!
i see all the teachers around the world sent us here 😂😂
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A good wake me up before starting the day! 😇😇THANK YOU FOR POSTING!
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I love the music part when "heel touches" begin. Makes me feel like I am a rocking baby seal.
What happened to the AC/DC music and timer? Why ruin a good thing??
Exactly!! So sad😢
yes
Ja wirklich die neue Version ist unbrauchbar
Absolutely... pls bring the former sound back...
LOOK!!
Short and sweet...and I'm sweating! That rocked!
going to do this daily now. after losing 15kg just from my diet I NEED THIS!! Thank you for sharing!
jadestoner how did you lose 15kg from a diet?
How did you lose 15 kg from only dieting? Please some tips
Thanks guys! Great upbeat quick workout when I only have a few minutes!
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Wooo ty!!! Only in suggestion: directions just a tad bit sooner so I’m ready for the next move. But I got it done and may do one more round I loved it sm.
Brilliant workout!! I mixed it with an other tabata video,2 repeats each and it worked amazingly!!! Thank you
Yes, like this, good to see something I can jump out of bed for at 5.00 a.m !!!!!!!!!
ОТ ВСЕЙ ДУШИ СПАСИБО, ДОРОГОЙ АЛЕКСАНДР АНАТОЛЬЕВИЧ!!!!!!! 😘😋☺️✌️☺️☺️☺️💪💪💪💪💪👍👍👍👍✊✊✊✊✊✊
Started this today already sweating 😅like hell. Will continue this for one month hopefully lets see how it works
You will do great 💪
I'm doing this tomorrow in P.E and I'm actually kind of excited
How did the class go?
Omg i love yungblud too
This is how workout videos should be !!!! YALL NAILED THIS 😍😍😍🙌🏽🙌🏽🙌🏽
Thanks for the original background
I love how we’re mostly here because of our swag gym teachers
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Now thats the longest 4 mins of my life 🙌
Hope you enjoyed it 😁
AM I THE ONLY ONE HERE, BCS MY PE TEACHER?
Try this too
m.ua-cam.com/video/9QJnzfxezjs/v-deo.html
Me either
Yeah me too, there was an option for a fortnite emote tabata workout and I was like na I’m doing this
@@cheese_6443 That's a wise decision.
Nope! My PE teacher made me do this too -_-
I like the music, I get really motivated by it😍😍
Love how u guys all do it as a group! ❤ Love the vibes and workout .
Do check out our lastest videos too
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gr8 music & originality- MOTIVATING~~ I have been in the fitness field since the mid 80's so I know this stuff- Consider adding modifications and a cool down stretch- thanks again- great fun - happy 2022- hope all is well with you- revisiting & sharing to Ashford Fitness Society *fb
Wow this girl is awesome! Multi talented! Way to go. 👌👌👌💪💪💪
thank you ;)
What about the others mate? I mean, she’s a girl so it may be harder or whatever but women can be strong too, just saying. Everyone who can be motivated to do these 4 or 5 times a day is hella awesome tbh
I like the pace n it’s perfect for me before bed workout.. plus the music is my type of music!!! I won’t need me headphones on.. to drown out the usual workout music.., YES!!!😆😆
You guys are strong, hope can keep up with ou guys, being doing it for this week just start for healthy life way
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I love how catchy the music is :) it matches perfectly with the workout
I heavily relied on the previous soundtrack for the timing and everything, this change ruins it all
We apologize for the temporary interruption in the music due to copyright issues. We've resolved the matter, and the music is back on track. Thank you for your understanding 🙏
Very simple yet very effective..for people like me 😊🤗
so literally everyone said they came here bcs of their P.E teacher while me came here after watching solar's tabata workout challenge 😅
Congrats on the video. I loved it! It would be great to see more tabata routines with the whole group.
+Lucy Bravo thank you, we are working on it! Stay tuned 😊
I love this workout! So please don't take my question the wrong way but isn't Tabata kind of like HIIT and normally you go as hard as you can with an exercise, while doing as many reps as possible? Or am I supposed to repeat this sequence several times, at this pace and increase from there? I love the sequence and I want to push myself, and increase the pace as it becomes easier or if it's too easy :). But I'm wondering if I should increase the number of times I do the sequence instead of pushing as hard as I can with each exercise 🤔? Either way, I think this a great start where Im at physically, so thank you for this!
*☆Lovely*♡*Vee☆* Do check out the description of this video 😊 and try to do minimum of 4 sets of this tabata workout for a maximum result. 1set = 8 rounds. And the pace, it depends totally on your fitness level. This video is for beginners so the pace is not that much and yes tabata is a form of HIIT and you have to give it all for 20seconds 😊.
Hi team... This workout of yours it was very motivating. Though I started today after my regular walk, I was competent to complete at least 85%. I got stuck at the alternate plank push up. Cheers.
Keep up the good work 💪
Impressed AF. ACDC mixes perfectly with working out
🙏
thank god im not the only class that the teacher has sent this to-
I think literally every PE teacher sent their students here
@@ice_d_tea5885 im glad Lmao
I'll do this at home now. Thank you .
Let us know your feedback
DEEPA BOHA
THANK YOU!!!! The AC/DC music is so much better!!
We apologize for the temporary interruption in the music due to copyright issues. We've resolved the matter, and the music is back on track. Thank you for your understanding 🙏
Oh my goodness, I'm so glad that I stumbled upon you guys! Your workouts are amazing!
Thank you so much 🙏
Great teaching. Thanks so much. I get benefit from it.
You had me at AC/DC! Now, if you could get Sam and Dean to appear...🤔
That would be supernatural. 😜
Finally, good music at the background!
I haven't worked out in months due to mental health problems, but with your video I start again:) It's honestly beautiful. Synchronized like a dance, kinda choreographed, everyone's doing their best and that guitar music;-; I'm getting teary-eyed for some reason haha
Hiii, do check out this routine as well.
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my teacher ask me to do this during the quarantine
Try this too
m.ua-cam.com/video/9QJnzfxezjs/v-deo.html
same
same😂😂😂
Same
Same hahahaha
Why 4.3k unlikes...??
Maybe they were the ones who were not able to do this excercise or the one who are the rival competitors or the one who pretends that this excercise is easy...for them...whatever it is good for daily startup ....like 👍👍 if agreeee.......👍👍🙋🙋
I was sweating like pigs the first time I tried this. Now I do this three times for total of 12 mins.
Great work 💪