Best Tabata Exercises for Women at Home

Best Tabata Exercises for Women at Home

Few workouts are as effective when it comes to burning accumulated fat as the Tabata exercises, with which you also gain agility and muscle tone. They are dynamic, varied and can be of high intensity.

But why are they so effective? Its effectiveness when it comes to shedding kilos in a short time is that you will have to do them at a high pace for 20 seconds resting 10 seconds between each of them, a time of rest in which your body will continue to burn calories.

If this is your goal, in a HOWTO we have selected best tabata exercises for women at home with which you will be able to do a training tailored to your needs and without having to go to the gym. We started!

Jumping Jacks

The Tábata method of training is not about a specific exercise routine, but rather a training mode that you can apply to whatever your regimen is. The important thing is that it is a method of High intensityso you must rest only 10 seconds in 8 repetitions of 20 seconds.

With this in mind, this simple exercise that, surely, you have ever done almost like a game, consists of jumping coordinating the movements of the hands and legs. For jumping jacks to be effective as part of your tabata workout you have to practice it the right way:

  1. Stand with your legs together, your back straight, and your arms outstretched on both sides of your torso. The palms of your hands should touch the upper outer side of the thighs.
  2. From this position, jump as you spread your legs at your hips and raise both arms above your head.
  3. Try to do a single movement, exercising your arms and legs at the same time. At the moment of the jump, join the palms of your hands above the head, with the forearms slightly bent back.
  4. After the jump, lower yourself by bending your knees a little to minimize the impact and return your arms close to your body.
  5. Repeat as many times as you can for 20 seconds.
Best Tabata Exercises For Women At Home - Jumping Jacks

Jump lunge

Jumping strides are a classic of the tabata workout at home With which to burn calories and work intensely the muscles of the lower body, with special emphasis on the buttocks.

  1. The exercise starts from the lunge position, that is, stand upright with your legs together and take a first stride, moving forward and flexing your right leg as you kneel down on your left knee.
  2. From this point, push yourself up hard to achieve the jump.
  3. In that second in which you are in the air, quickly alternate the position of your legs and descend to fall back into the same starting position, repeating the exercise with the opposite leg.
  4. You will gain more momentum and have a better balance if, while you jump, you also move your arms.
Best Tabata Exercises For Women At Home - Jump Stride

Knee-to-chest squat

The squat is a very complete exercise whose effectiveness you can increase with a knee raise at the time of the ascent. In addition, it is a very easy option to incorporate for a Tabata workout routine for beginners.

  1. Standing with your legs hip-width apart and your arms extended forward, begin the squat by lowering your buttocks closer to your calves.
  2. Climb back up and, midway through, push yourself into a small jump as you bend your right knee, raising your leg toward your chest.
  3. Again from the starting position, repeat the exercise, this time bending your left knee.

If you are not a beginner and want to increase the intensity of the exercise, feel free to do dumbbell squats to work your arms and burn more fat.

Best Tabata Exercises for Women at Home - Knee-to-Chest Squat


The sprint cannot be missing among the Tabata exercises for women at home, since it is one of the easiest and a real fat burner.

The sprint is a cardio exercise which consists of running without moving forward for the required 20 seconds, as fast as you can, always controlling your breathing and without forgetting to move your arms (elbows bent) to keep pace with each of your steps. Rest for 10 seconds and do 8 more repetitions, you will feel the high intensity exercise!


There are many Tabata abs You can choose to work your trunk or core muscles thoroughly, strengthening them while eliminating the fat that tends to accumulate especially in this area. This is one of the most effective, so follow the steps to know how to do sit-ups correctly:

  1. Lie on your back on a mat with your legs together and stretched out and your hands on both sides of your head, supporting the nape of your neck.
  2. Contracting your abdomen, raise both legs to about 30 degrees.
  3. Bend the knee of your right leg as you raise your upper torso trying to bring your opposite elbow (your left) closer to that knee.
  4. Return to the starting position and repeat with the opposite leg and elbow. In this way, you will be working especially the oblique abs.

If you are looking to burn fat in the abdomen, do not forget to visit our article Exercises to eliminate abdominal fat, where we also give you eating tips to get the most out of your routines. workout Tabata at home.

Best Tabata Exercises For Women At Home - Abs

Vertical scissors

Complete the above Tabata abdominal exercise with vertical scissors with which you will not only tighten your abs, but also strengthen your legs. Follow these steps and incorporate them into your Tabata exercises for abdomen:

  1. Lying on your back with your arms extended and close to the sides of your torso, quickly and alternately raise both legs.
  2. At all times, the legs must be well stretched and you can vary the height of the exercise, that is, do the scissors separating the lower extremities from the ground first at about 30 degrees, then 60 and finally 90.
Best Tabata Exercises For Women At Home - Vertical Scissors


Combine aerobic movement with strength in this essential exercise in Tabata training:

  1. Get into the necessary position to do the plank, that is, lying on your stomach, leaning on the palms of your hands and on your toes.
  2. Bend one knee closer to your chest.
  3. With a small jump, straighten that leg, at the same time that you bend your opposite knee and bring it closer to your chest. At a steady and fast pace, repeat this movement of flexing – stretching both legs alternately.
  4. Continue with the classic repetitions of the Tabata circuit and continue with the following exercises.

If you want to vary your aerobic exercise routine, discover more variations in our article 10 aerobic resistance exercises.

Triceps Dips

There are different varieties of bottoms, many of which are practiced in gyms. One of the simplest that you can include in your Tabata routine from home is this, with which you can strengthen your arms, especially the triceps.

  1. Stand in front of a chair (which should be well supported against the wall to prevent it from moving).
  2. With your back to the chair, lower yourself down and rest your palms on the seat.
  3. While going down, as if you were going to sit down, you should keep your legs straight. Your buttocks must be in front of that seat, while only your well-stretched arms hold you.
  4. From this position, bend your elbows and lower yourself a little further. Hold the posture and go up by stretching your arms again.

A good exercise routine always combines cardio exercises with strength exercises. If you want to know more strength exercises to practice at home, click on the link and practice them with the Tabata method to see faster results.

Best Tabata Exercises For Women At Home - Triceps Dips

If you want to read more articles similar to Best Tabata Exercises for Women at Home, we recommend that you enter our Fitness category.


  • To do your tabata circuit at home, you can practice these 8 exercises or choose the four that are easiest for you and do 2 sets of 20 seconds of each of them. Remember that it is important to rest 10 seconds between each exercise to get the most out of your training.
  • Tabata exercises are high intensity, so it is especially important to warm up beforehand and finish the workout with a series of gentle stretches.