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.

I love Tabata, I even made a 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 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 as with each exercise. Then in Tabata 2, you’ll go for it. Get as sweaty as you can.

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. 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!

The exercises

Use the videos below as 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.

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
The 7-Day HIIT Challenge

Lose weight and get fit with our FREE 15-minute HIIT Challenge where we sed you a new 15-minute workout each day for 7 days.

The 5-Day Abs Challenge

Get five 10-minute ab workouts FREE for a flatter more defined waist.

Win $100*

with the 6-week transformation contest

Open now!! - Join before 17 jan 2021

*terms and conditions apply, we have two x $100 gift cards for your selected store up for grabs plus a free t-shirt for everyone who officially enters the transformation contest.