10 Minute Fat Burning Tabata Workout Anybody Can Do

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 Tabata workouts here at HIIT weekly. We have a couple of weighted Tabata workouts, but no equipment free ones.

I love Tabata, I even made a bad website years ago called TopTabataWorkouts.

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 our as hard as you can for 8 x 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 minute 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 to get you ready and then in Tabata 2 you’ll go for it. Get as sweaty as you can.

As you go through the warm up try to get faster with the exercises so it becomes the workout by the second round.  

How to do Tabata

Perform the set number of exercises as a circuit. If there is only the one exercise you’d do eight rounds of 20 seconds on 10 seconds off. If there were two exercises you’ll do four rounds, if there were four exercises you’d do just two rounds

The workout – 10 minute Fat Burning Tabata Workout

What you’ll need: (Optional) Exercise mat

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

Tabata 1 “warm up”

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

Rest for 1 minute

Tabata 2

  1. Burpees
  2. Squat Jumps
At home full body tabata workout to burn fat!

The exercises

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

jumping jacks/ star jumps

butt kicks


mountain climbers


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.

No equipment tabata hiit workout that takes just 10 minutes start to finish that will burn fat and get you in great shape. Do it this bodyweight tabata 4 times a week.

Give it your all.

hiit workouts
Burn fat and get fit with this full body tabata workout that you can do at home or the gym with no equipment at all. #tabataworkout #tabata

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