Tabata Workout Plan for Beginners
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
Low-impact intervals to spike heart rate safely and build a base for HIIT.
Beginner
50 mins
200 Kcal
Day 2 — Upper & Core Intervals
Simple push/core patterns with easy cardio bursts to keep the heart rate up.
Beginner
43 mins
175 Kcal
Day 3 — Lower-Body Intervals
Leg-focused HIIT with joint-friendly movements and steady pacing.
Beginner
50 mins
200 Kcal
