The best Tabata exercises for women at home

Few workouts are as effective at burning stored fat as Tabata exercises, with which you also gain agility and muscle tone. They are dynamic, varied and can become high intensity.

But why are they so effective? Its effectiveness when it comes to eliminating kilos in a short time lies in the fact that you will have to do them at a high rate for 20 seconds, resting 10 seconds between each one of them, a rest time in which your body will continue burning calories.

If this is your goal, we have selected the best Tabata exercises for women at home with which you can do a tailored workout according to your conditions and without having to go to the gym. Let’s start!

Table Of Content

1. jumping jacks
2. Jump stride
3. Knee to chest squat
4. Sprint
5. ABS
6. vertical scissors
7. Scaler
8. tricep dips

Jumping Jacks

Jumping Jacks With FitnessBlender

The Tabata 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 high-intensity method, so you should rest only 10 seconds in 8 repetitions of 20 seconds

With this in mind, this simple exercise that, surely, you have done almost like a game at some point, consists of jumping coordinating the movement 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 trunk. The palms of your hands must touch the upper outer face of the thighs.
  2. From this position, jump as you spread your legs hip-width apart and raise both arms above your head.
  3. Try to do a single movement, exercising 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 tilted back.
  4. After the jump, descend by bending your knees a little to minimize the impact and bring your arms back close to your body.
  5. Repeat as many times as you can for 20 seconds.

Jump stride

Jumping lunges are a classic of Tabata training at home with which to burn calories and intensely work the muscles of the lower body, with special emphasis on the glutes.

  1. The exercise starts from the stride position, that is, stand upright with your legs together and take a first stride, advancing and bending your right leg while sinking your left knee.
  2. From this point, push yourself up hard to make the jump.
  3. In that second you’re in the air, quickly alternate the position of your legs and descend to land back in the same starting position, repeating the exercise with the opposite leg.
  4. You will gain more momentum and have better balance if you also move your arms as you jump.

Knee to chest squat

Knee to chest squat

The squat is a very complete exercise whose effectiveness can be increased with a knee lift at the moment of ascent. Plus, it’s a very easy option to incorporate into a Tabata workout routine for beginners.

  1. Standing with your legs hip-width apart and your arms extended in front of you, start the squat by lowering your buttocks until they are close to your calves.
  2. Come back up and halfway up, push yourself into a small jump as you bend your right knee, lifting your leg toward your chest.
  3. Again from the starting position, repeat the exercise, this time bending the left knee.

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


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 that consists of running without moving forward for the required 20 seconds, as fast as you can, always controlling your breathing and not forgetting to move your arms (bent elbows) to match each one of your steps. Rest for 10 seconds and do 8 more repetitions, you will feel the high-intensity exercise!


Six Pack Abs

There are many Tabata crunches that you can choose from to thoroughly work the muscles of the trunk or core, 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 either side of your head, holding the back of your neck.
  2. Contracting the abdomen, raise both legs until they reach approximately 30 degrees.
  3. Bend the knee of your right leg while raising the upper part of the trunk trying to bring the opposite elbow (the left one) 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 abdominals.

If you are looking to burn fat in the abdomen, be sure to visit our article Exercises to eliminate abdominal fat, where we also give you nutrition tips to get the most out of your Tabata workout routines at home.

vertical scissors

vertical scissors

Complete the Tabata crunch exercise above with vertical scissors that will not only tighten your abs, but also strengthen your legs. Follow these steps and incorporate them into your Tabata ABS Exercises :

  1. Lying on your back with your arms extended and glued to the sides of your trunk, 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 by separating the lower extremities from the ground first at about 30 degrees, then 60, and finally 90.



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

  1. Get into the necessary position to do the iron, that is, lying face down, supporting yourself on the palms of your hands and on the toes of your feet.
  2. Bend one knee, bringing it closer to your chest.
  3. With a small jump, stretch that leg, while bending the opposite knee and bringing it closer to your chest. At a constant and fast pace, repeat this movement of flexing – stretching both legs alternately.
  4. Continue with the classic tabata circuit repetitions 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.

Tricep dips

Tricep dips

There are different varieties of dips, many of which are practiced in gyms. One of the simplest that you can include in your Tabata routine from home is this one, 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, go down and place the palms of your hands on the seat.
  3. As you go 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 descend a little more. She holds her position and goes up again, stretching her arms.

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.

  • 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 exercises, so it is especially important to do a good warm-up beforehand and end the workout with a series of gentle stretches.


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