10 Minute Fat Burning Tabata Workout Anybody Can Do (No Equipment Needed)

Get hot and sweaty in just 10 minutes with this fat burning Tabata workout you can do without any equipment. Do this Tabata every day for super fast results.

It just dawned on me that we have no bodyweight fat burning Tabata workouts here at HIITWeekly. We have a couple of weighted Tabata workouts, but no equipment free ones.

If you are wondering what Tabata is, it’s a highly effective form of high-intensity interval training. Something you’d think we would have a lot of on a site dedicated to HIIT workouts.

What is Tabata?

Tabata is done in just 4 minutes.

You work flat out as hard as you can for 8 rounds of 20-second intervals broken up by 10 seconds of rest.

It’s fast, it’s intense and it’s hard.

Originally used to train speed skaters on a Watt bike by Professor Izumi Tabata it has helped shape HIIT.

I wanted to give you an effective workout you can do within 10 minutes. For those days when you just can’t find enough time to workout.

Doing this a few days a week will help improve your fitness while keeping your body nice and trim.

We recommend that you set aside 10-minutes in the morning so you get it out of the way and look forward to your day ahead without the anxiety of thinking about having to workout later in the day.

You don’t need any equipment to do this Tabata workout which leaves you with even less reason not to do it.

Being so short we’ve decided to build in the warm-up so it really is a 10 minute workout.

You’ll do 2 Tabatas with a 1 minute rest between.

Tabata 1 is a progressive warm-up which means you should try to workout faster with each exercise.

Then in Tabata 2, you’ll go for it. Get as sweaty as you can because in just 4 short minutes it will be all over, and you can be proud of what you’ve just accomplished.

7 day HIIT challenge workout plan download.

How to do Tabata

Remember Tabata is eight intervals of 20 seconds of maximal work split by 10 seconds of rest.

For example, if you had one exercise to perform, say squat jumps, you would do 20 seconds of squat jumps and then rest for 10 seconds, that’s one round. You would then immediately start the second round of 20 seconds of squat jumps followed by 10-second rest. You would continue this 20 seconds of work and 10 seconds of rest for 8 straight rounds. Which is a total of 4 minutes.

Below is a guide to how many rounds you would do for various numbers of exercises. Perform the set number of exercises as a circuit as follows;

  • One exercise = Eight rounds
  • Two exercises = Four rounds
  • Four exercises = Two rounds
  • Eight exercises = One round

The workout – 10 minute Fat Burning Tabata Workout

What you’ll need: (Optional) Exercise mat.

If you are not sure what the exercises are, check out the exercise demonstrations after the workout.

Tabata 1 “warm up”

Perform two rounds of the following circuit.

20 seconds on, 10 seconds off.

  1. Star jumps/ high knees
  2. Butt kicks
  3. Squats
  4. Mountain Climbers

Rest for 1 minute before moving on to Tabata 2 below.

Tabata 2

Perform two rounds of the following circuit.

20 seconds on, 10 seconds off.

  1. Burpees
  2. Squat Jumps
At home full body tabata workout to burn fat with no equipment. 10-minute workout.

The exercises

Use the videos below as a reference if you are not sure what to do.

jumping jacks/ star jumps

butt kicks


mountain climbers


Unless you can do a full burpee We’d recommend using a box, chair or step to do your burpees. You want to be able to do them fast.

squats jumps

Not many people will make it through Tabata 2 without stopping at first but that’s fine, go at your own pace to start and as you get fitter and used to the workouts you’ll be able to work harder and more efficiently.

Combine this with the 7 Day Challenge and you’ll be burning fat for fun. Get it below.

Give it your all.

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