Tabata Express
Beginner-friendly Tabata-style HIIT focused on low-impact cardio and simple bodyweight moves. Each exercise is performed in timed intervals to build aerobic capacity and stamina while staying joint-friendly.
Routines
Day 1 — Cardio Foundations
Beginner
Low-impact intervals to spike heart rate safely and build a base for HIIT.
Marching On Spot
8 sets0 reps20s restJumping Jack
8 sets0 reps20s restHigh Knee Skips
8 sets0 reps20s restButt Kicks
8 sets0 reps20s restBoxer Shuffle
8 sets0 reps20s restElbow To Knee Twists
8 sets0 reps20s restJab. Boxing
8 sets0 reps20s restWide Bench Air Squat
8 sets0 reps20s rest
Day 2 — Upper & Core Intervals
Beginner
Simple push/core patterns with easy cardio bursts to keep the heart rate up.
Boxer Shuffle
8 sets0 reps20s restIncline Push up
8 sets0 reps20s restKneeling Shoulder Tap
8 sets0 reps20s restDead Bug
8 sets0 reps20s restBird Dog
8 sets0 reps20s restLying Alternate Toe Touch Floor
8 sets0 reps20s restJumping Jack High Knee
8 sets0 reps20s rest
Day 3 — Lower-Body Intervals
Beginner
Leg-focused HIIT with joint-friendly movements and steady pacing.
Sumo Squat m
8 sets0 reps20s restTransverse Step Up
8 sets0 reps20s restStraight Leg Hip Bridge
8 sets0 reps20s restWalking Lunge Male
8 sets0 reps20s restSkater
8 sets0 reps20s restMarching On Spot
8 sets0 reps20s restButt Kicks
8 sets0 reps20s restHigh Knee Skips
8 sets0 reps20s rest
