TABATA For Beginners | 4-Minute Fat Burning Workout | At-Home Workout
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- Опубліковано 25 вер 2024
- What is Tabata? Tabata is a workout that lasts four minutes only for one set, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:
* Work out 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. This is one set. You'll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.
However we have kept 8 different exercises on each round to keep the workout more interesting and fun. Our Tabata routine looks like this:
1. Squats Lateral Walk
2. Floor Pushups (If you cant do the full push-ups, you can do by kneeling down as shown by Rosetta in the video)
3. Crab Toe Touch
4. Reverse Plank
5. Lateral Running Floor Touches
6. Curtsy Lunges
7. Pogo Squats
8. Dead Bug
The pace in the video is shown for the beginners but you think it is easy for you then you can increase the pace. The goal is to keep the heartbeat pumping as high as possible. So follow the same routine with your desired pace. We bet it will challenge all of you guys as it definitely did challenge us.
If you are still reading this, thank you very much. It would be a great help if you could like, share and subscribe the video as the algorithm of youtube likes it. And of course don’t forget to hit the bell icon, it really helps to push more contents to you. Till then stay safe and stay fit. Peace ✌️.
Stay Connected with us in our Instagram and Facebook @thefitologists. We update there daily regarding fitness content.
Featuring: Sujan | Rosetta | Bob
Videography and Editing : @babinnakarmi
Camera Used: iPhone 11 Pro [4k @60fps]
Editing On: MacBook Pro 2019 using Final Cut Pro X
Music Credits: Neffex and TABATAMANIA
• TABATA Song w/ Timer 4...
• NEFFEX - Self Made 👔 [...
• NEFFEX - Unstoppable 👊...
• NEFFEX - Light It Up🔥🤘...
• NEFFEX - Watch Me 🏆 [C...
✦✦✦✦✦ NEFFEX ✦✦✦✦✦
Spotify: bit.ly/NEFFEX_S...
SoundCloud: bit.ly/NEFFEX_SC
Instagram: bit.ly/NEFFEX_I...
Twitter: bit.ly/NEFFEX_T...
UA-cam: bit.ly/NEFFEX_Y...
#TABATA #HIIT #BurnFat
This is dope!
Thank you Neffex! You guys are awesome 👏
eyooo neffex
damn Neffex O.o and yea its dope guys
The funny thing is this is for "beginners" and we beginners cant even do one push up. [or am i just obese]
We hear you. That is why we have also showed kneeling pushups by Rosetta. You can try that way first 😃
Hua Fei try doing them either against the wall, a lower chair or bench. As you get better keep lowering your platform until you can do them on your knees on the floor. If you do them consistently you will get there! Good luck!
...same here...but keep going and you'll...well do it 👍
For beginners meaning if you are a beginner at hiit.not like if u havent been active in a long time n suddenly starts doing this.I guess u gotta build your strength first n improve your cardio to do hiit.HIIT are difficult evn for people who r fit man😭
Exactly
that small window for showing the exercise before it begin definitely big help for beginner. should do for all video. bcause of that u guy earn my subscribtion
Thank you 🙏
I loved that exercise. 20 seconds, constant changing, example window before the next exercise and only 4 minutes long. This is perfect to squeeze in after each meal
Hey thank you 🙏
No exercise is good after meal. Before meal is better
ua-cam.com/video/cTvAzotAMXw/v-deo.html
Why is everyone complaining about the workouts not being for beginners! This shit is easy and I’m 50lbs over weight!!! Go at your own pace people! Modify if needed! But these are great workouts!! I will definitely do like 3-4 rounds of this video!!!
Your are awesome 💪
ua-cam.com/video/cTvAzotAMXw/v-deo.html
I appreciate your team for sharing this. I love how you had a demo introduced a few seconds before each exercise. The music and hype in the background was a great motivator. Did this for three consecutive rounds followed by a two-minute break in between each round. I was sweating bullets after the first round. Love it!!
Thanks! Keep up the good work 👍 💪
@@TheFitologists Likewise, looking forward to trying out the other videos.
@@TheFitologists zdj czarnych lgnsach kobiety
That's awesome that a NEFFEX sound is the motivation to do it more, and because we have that as our homework. :)
Neffex rocks 🔥
The whole energy plus the musics(w/ headphones)...bang on
Thanks!
I have been following these exercises since 7-8 days and for those who're saying that pushups can't be done by beginners then I would suggest them to do it step by step ...as I am also a beginner and thus I can relate to this thing as well... And to "The fitologists" I am extremely thankful to you guys ...this workout routine has helped me a lot to stay active and I hope it will be helpful to lose some weight as well.😊 ,Keep sharing and inspiring us like this 😄
Wow. Thanks! We will 💪
I really enjoy yr 4min TABATA series, I like to do them in the morning with my kids, but this one I won't do around them or with them do to the language in the music. I gave it a thumbs up because it's a great set. Please create more 4min TABATA with family friendly music or at least a radio edit version/non explicit version of the songs. Thanks for your awesome content!!
ua-cam.com/video/60Rfg5TSAuA/v-deo.html
Intense and fun workout! I like that the lady did push-ups on her knees. That gave me permission to do the same, rather than flub my way through one half attempt at a whole push-up.
Thanks!
I'm just a beginner and I really love this workout. It drains me out but at the same time I feel really good after doing it, this workout really increases my energy level. And I can actually feel my body burning after 3 sets. Thank you for uploading this Fitologists!
Great job!
😂😂that guy at the back when they did the reverse plank..he be chillin ..like "uugh when will this be done.its not for me"😆
😂
I like when I see someone in a video who might struggle a lil. Reminds me that its ok to feel challenged.
I would like to thank UA-cam for recommending this channel to me. Amazing workouts
Hi check my home cardio workouts #procardiofitness & All the best. Don't forget to subscribe
Thanks!
Music makes me to "just do it"..glad I found this channel 🎉🎉
Glad you enjoy it!
ua-cam.com/video/cTvAzotAMXw/v-deo.html
The woman is really working hard - can't image doing pushups with knees on tiles! Respect!!!
She is awesome 💪
Oh come on everyone. We have to start somewhere. Don't be little softie. Always do just as much you can. It will be easier when you are getting stronger, you will notice that you can do more and more and more.... What do you think how those three started? Exactly the same way. Nobody was born with perfect, muscled, toned body.
👏👏👏👏👏👏💪
But, having been a REALLY fit guy at one point in my life (before life got in the way), one thing is for sure....this will discourage beginners. They will feel like they will never be able to do these moves, so what's the use. Many will drop off. Some will push thru. The moves should motivate the beginner and ease them into wanting to come back. Not all are as determined and steel-willed as you. You sound very confident. That's EXCELLENT! Sadly, not all ppl are. Thanks.
@@kojam1 Well you know that when you say all of this you are giving them more discourage than that already have . When they comment or look at the comment that their not the only ones doing this there are other's outside of their that want to have a good body too. So commenting negatively could affect even you think it won't . As much as I maybe 13 years old I have my on body problems so started this and I will tell . And give them positivity. Just give others a little courage🙏😊
@@kojam1 damn it’s just some exercises you are doing in your living room. It’s not like the whole world is watching you struggle. This is just too much excuses and weakness. If y’all get intimidated by a freaking UA-cam video then good luck getting the job you want or the partner you want to marry.
@@michellete8545 😳
When you guys do movements together it’s so satisfying lmao
Love the workout just wish they picked music that wasn't explicit because my kids are usually in the room with me🙂
Before I cannot even complete the whole set. But after doing it for 4x a week for one month, I can now finish 4 sets of this with ease
Great Job 💪
If you would like to switch fron TABATA to HIIT then here is the link to our HIIT workout video 👉 ua-cam.com/video/60Rfg5TSAuA/v-deo.html
I loved this workout for many reasons including the video that comes as a lower third to show you what exercise is next and the intensity. I would say this is more a mid level workout like someone who si usually works out but fell off a bit but anyone can do it they just may not be able to do as many reps early on. I did 5 and will build myself up to 8 and I am drenched and feel the burn. Now all o need is an abs workout!
We are coming up with cardio abs tabata stay tuned.
Vibrant, energetic, useful, right to the point.
I love you. You're doing great content.
Thank you so much 🙏
I've been trying to find another Asian group! You guys are awesome!
Thanks 🙏
3rd time repeating this workout! Went by fast and definitely gets you sweating and burning Cals🌸
Awesome 💪
I have only watched this video due to just having surgery on July 7th, but I can’t wait to recover and try this. I have been exercising and changed my eating habits last September. I have a partially severed spinal cord but still give every workout my all, somethings will be modified so I can do them, bur this is a perfect beginner video for anyone that’s new to Tabata. BTW I don’t even know what Tabata is. I’ve subscribed to your page and saved this to watch later.
Hi, hope you recover soon 🙏. Please read the description to know more about tabata.
I love the soundtrack makes me wanna go to a big ass gym and do this Tabata
ua-cam.com/video/cTvAzotAMXw/v-deo.html
This will be my todays workout. Thank you fitologists
You got this!
Omg. This is such a great and quick mood lifter. Just do it.
Great quick exercises in the morning. Definitely warmed and woke me up.
Thanks!
I did this. I'm 52. I feel good. Great for hourly energetic break when working from home. 👵
🔥🙏
I did this for the first time yesterday... this is dope... added to my daily’s!!!!!!
check my home cardio workouts #procardiofitness & All the best. Don't forget to subscribe
thanks!
Really for beginners????
Beginners can't even do pushup for 5 sec but you are doing for 20 sec
I think you should post more easy steps for me😂😂🤣🤣
M also one of the beginners
Same..I need one for baby-level if this is beginner level 😭
@@astrid5126 🤣🤣🤣LOL
You can always modify these
Tiwari g Mari tarha 11 baje utha karo
Modify them for yourself! If you can do only 5 seconds push up then do that and skip to the next exercise! The next day maybe try doing it during 7 seconds, etc.
This is by far the most enjoyable routine i have found!! Thank you for this
Honestly today is my first day I'm sweeting like hell with my heart beat is like omg I can't breathe.like the exercise alot will do every day to loose weight
Whoops! Wrong class...Thought I read "beginners" on the sign. Y'all doin' pushups... and more than three. 👀👀👀
*Slowly backs out of the room*
😂😂😂😂
The girl on the back is doing the push up modification.
@@lauraGS_ thanks lol. But I was just being silly. Poking fun at my resistance to working out.
😝 now that you're in the class, welcome to the torture cell with sweet trainers
*Bumps into you and does not go in at all*
Amazing with just the right amount of challenge for beginners to novice. Great workout.
Thanks 🙏
So I think when the say “beginner” they mean tri athletes that want to start a tabata routine 😁👍🏽 Looks fun but...
This is honestly for beginners. Anyone can do it. you don’t have to be as faster as these guys. Just do what you can. 4 mins is very short period of time and most of these moves are pretty low impact.
Was just thinking that the term "beginner" means new to this.. should be basic moves done in a way that someone who's out of shape cant hold themselves in very fit positions can do.
This is beginners. Working out isn’t meant to be easy. It’s all annoying lol! But this is easy. You can do it. It’s short too.
Lol.
Nope! They mean you too! Just start at your own pace! Your workout is about YOU not the folks in the video. They are simply showing you how to meet YOUR goals.
Every morning I do this, thanks 👍🍀🍒
Our pleasure 🙏
This is so great! I might start workout again! Thanks a lot!!!👄❤💕
Welcome!
I just came accross this video and i looove it..thank you guys
Hey 👋 thank you 🙏
The 4 min is like a 30 min. I'm sweating. I love it tho. Thank you Guys 🤩
Great 💪
This video:
Exists
Sports teacher:
It's free real estate
I'm new in Tabata and I love You guys!!! 🤩🤩💪
We love you all too ❤️
Awesomeness made workout, i did it 2ice in a row just for fun
Keep it up 💪
Covered so much in just 5 minutes very good 💪
Hi modiji, check my home cardio workouts #procardiofitness & All the best. Don't forget to subscribe
Thanks!
Wow you guys actually notified me. Thanks and keep up the good work
Yes we did. Hope u liked the workout ☺️
A quick and effective workout💪🏽 I was sweating😌
Hey thank you for trying out workout 😃
Love the music. It gets you pumped up
Yes it does ☺️
And the music is great!!!👄❤💕
sqaut lateral 0:12
Crab toe touch 1:12
Reverse plank 1:38
Lateral Running floor touch 2:11
Curtsy lunges 2:41
Pogo jumps 3:09
Dead bug 3:38
Can't wait to try this in the morning! Thank you for the content
You're so welcome!
Bob's reaction in the end 😋👍
Love exercising with Fitologists!
Love to entire team from Mumbai 🤗♥️
Thanks 🙏
This is great I really like it. I am a beginner on Tabatha. I have experience on other types of workouts before so it's not too hard for me 👍 Thanks 😉
Glad you liked it ☺️
Superb workout 👍🏻
Hi Rojiji, check my home cardio workouts #procardiofitness & All the best. Don't forget to subscribe
Glad you liked it!!
first and only physical education task that I like that they have given me to do (since the pandemic is here and physical education classes are not allowed in school)
💪
I love the team workout !
Oh! M doing it! Thank u 😊
Perfect even for those who are wt training, to burn those extra calories at the end of a workout !!
That’s right.Thank you 🙏
Ive had fibromyalgia for over 14 years and need to start a good workout. Definitely trying this! Thank u!🙂
My mother Also have fibromyalgia from last 15year. I can understand working out is imp. Good luck 👍
Haya Fatima thanks!
YES!!!! Good for you. I have that too. Start slow. I started with 3 min yoga and now I am unstoppable and can do anything. Yes I have had bad days but do not give up. You can get better.
Cher M thanks so much for the encouragement! I really do need it! I’ve gained 10 pounds during this pandemic! It also makes me feel worse. It’s been so hard to start!
Rosi I have fibro as well. I will be honest, the best workouts for me are low impact workouts. The more intense workouts tend to cause more flareups. I have been doing low impact Aerobics for a few weeks and I have been feeling amazing. A few months ago I tried workouts like these and it just caused horrible pain. It may work for you, but just keep low impact options in mind. I like Eva fitness for aerobics and I also watch Leslie Sansone for a great walking in place option. Both you can find on UA-cam. These fit me and my fibro perfectly. I hope you find what fits your body!
my new tabata group session
❤️
Thank you so much ,very nice exercises even like a play i will definitely do these and back to this channel and if i have any improvement then definitely share with my friends
Glad you like them!
@@TheFitologists thank you so much ,even i have lost 2kg weight , thank you so much
I love these workouts. They are so fun especially this one. It's different and interesting. Keep up the good work!
Thanks!
The best part about doing workout videos is you truly can just go at your own pace without fear of being judged in the privacy of your own home. The biggest trick is not judging yourself to harshly and losing focus on why you want to do this. So what if you aren't able to keep up in the beginning. After a few times you can do more reps. You can keep up and won't even think about that timer that's in the upper corner.
Well Said 🙏
Yes! Agree this is dope & the music!!!
Thanks 🙏
This is a great workout and thank you for sharing
Our pleasure 🙏
I like music and you very much 🥰
Hey guys, thank u for this video😎 did this workout today and im in love with it😍
You can try my 30 days workout, check my home cardio workouts #procardiofitness & don't forget to subscribe.
I love you videos dont stop
I am also a beginner but I am having fun, it's painful but worthy as well❤️❤️
Thanks and you got this 💪
I love these!
That was the longest 4 minutes in my life..😂😂 The only "easy" part was the reverse plank, n only bcuz it's already part of my strecthing routine. But I'm gonna try to do it everyday..👍
Nice job!
BSCE - 1A FIGHTING 🔥
did this and the fat burner as worm up for my #homeworkout as we are in a type #lockdown in #uk great group team this are gold to help keep motevated in this time #2021 #staywell
Wawoo I love u workouts thx drop more so fun and interesting
Thanks & our pleasure 🙏
Dude they’re animations have gotten WAY better, there’s room for improvement but dang
This makes me feel like a badass when i workout because of the vibes lol
Wonderful!
Love this. I’m going to give it a try 😬
Thanks 🙏
They transition to and from the floor so well..
☺️☺️💪
This looks so good. Definitely I will try tomorrow 😜
Thanks!
hi guys... I did this workout also for my channel.. Im really so in love with all your workouts. =) keep it up guys.. more workouts. and stay safe always.. God bless.
Thank you! Will do!
yessss i love the music taste
Thanks! Music Link in Description 💪🙏
Today I did this,,, feels amazing
Thanks!
Great i liked it n try to follow it.
Started today! I'll try to do include this in my workout routine :)
Day 1: /
Day 3: /
Day 5: /
Day 7: /
Day 9: /
Day 11: /
(forgot to update)
All the best 💪💪
I'm watching this while waiting for my burger to come. 🤣
Love it❤️ I am gonna try😅
All I like was Their coordination.
Love this.
Really cute video! Inspiring!
This is helpful. thanks
Welcome!
Loved it !!
Very nice vdo...👍👍thnkss
Thanks 🙏
Thats really great ..... Amazing.workout
Thank you 🙏
im love tabata :)
Great 🙏
Loved the music 🎶
I am a beginner and I prefer knee push up as that girl behind and it's easy and the one who can't do full push ups can try knee push up
Yes, you are doing it right!
Excellent 👌
Thanks!
I’m watching this as I’m baking banana bread. I’m on the wrong side of UA-cam 💀
I'm making waffles myself lol
Cindy Pohle we vibin
🤣🤣🤣love it!
😂😂😂😂
😅😅😅
Definitely want to try....
Hi Radha, check my home cardio workouts #procardiofitness & All the best. subscribe
Great job 👍🏼
Great moves
Thanks 🙏