Tabata Workout Routine for Women at Home

It isn’t easy to fit in exercise for women. Whether you are a hard-working mother at home or a hard-working work-from-home woman, you should still prioritize regular workouts. Tabata workout routine would help you with this.

This doesn’t mean that you need to go to a gym or even leave the house. You can complete a workout routine for women at home and still find the time to get all your other tasks done.

Let's understand how to have a Tabata workout routine.

Tabata Workout Routine

These workouts are fast, challenging, and effective. If you are crunched for time but still want to see results, this type of workout is best for you.

What is the best time for a workout? A Tabata circuit takes a total of 4 minutes to complete. It consists of 8- 20 second intervals of work with 10-second intervals of rest between each work interval. 

You can download a Tabata timer to your phone to use for this exercise. There are plenty available on the app store. Find your favorite and roll with it. I suggest you complete three Tabata circuits with a 60-second rest between circuits. This will have you sweating buckets targeting all the major trouble zones for women in just 14 minutes.

N1 Tabata Circuit

Alternate between completing burpees and jumping jacks at each work interval. By the end of the circuit, you should have completed 4 rounds of each move.

Rest for one minute then move on to the next circuit.

N2 Tabata Circuit

Alternate between jump squats and push-ups for each work interval. If you get tired before the 20 seconds are up or your legs start to burn, don’t stop moving - just complete regular squats or knee push-ups. 

Rest for one minute then move on to your final circuit.

N3 Tabata Circuit

Alternate between completing bicycle crunches and plank jacks. When the eight intervals are up, you’re finished!

This Tabata workout targeted your upper body, lower body, and abs, and fit in cardio all in under 20 minutes. You can switch up the moves to any that you want but make sure you use power moves or plyometrics to make these workouts effective.

If you want to do squats, make them jump squats or pop squats. If you want to include plank moves, choose mountain climbers or plank jacks. 

The best thing about this workout is that it requires nothing but your own body. No equipment or gym membership is required.

Minimal Equipment Workout Routine

No one wants to spend a gazillion dollars on a state-of-the-art exercise machine that takes up half of their living room in order to get a good and easy workout at home. 

The good news is that you don’t have to. With just a few select affordable pieces, you can ramp up your workout to really feel the burn and tone of your body. 

This next workout requires only a pair of 10–20-pound dumbbells that you can purchase for about a dollar per pound. Here it is:

To complete this workout, you will need to complete each move 10-12 times and then move on to the next. 

1. Squat to Overhead Press

2. Lateral Squats with a Curl

3. Forward Lunge with a Woodchop (use only one dumbbell)

4. Deadlift to forwarding Raise

5. Glute Bridge to Chest Press

6. Plank Row

Repeat this list four times, resting between sets if you need to. This is a full-body workout that will make you feel powerful and give you the right kind of curves. 

You now have no reason to believe that a workout routine for women at home won’t work. These two examples above prove that achieving a good fitness habit is achievable.

You can alternate between these two workouts until you get bored or they get too easy. There are plenty more where they came from. The trick is to stay consistent and have fun!

Final Thoughts

Tabata workouts offer an effective and efficient way for women to improve their fitness levels and achieve their health goals from the comfort of their own homes. These high-intensity interval training sessions are adaptable to various fitness levels and can provide a multitude of benefits, including improved cardiovascular health, calorie burning, muscle building, and increased endurance.

It's crucial to customize your Tabata routine to match your current fitness level, gradually increasing the intensity as you progress. Don't forget to warm up before each session and cool down afterward to prevent injuries and aid in recovery. Nutrition also plays a vital role, so consider a balanced diet to complement your Tabata workouts for optimal results.

FAQ

What should I eat before a Tabata workout?

Consume a small, balanced meal or snack 1-2 hours before your workout, including carbohydrates and protein for energy and muscle support.

What are the benefits of Tabata for women?

Tabata can help women improve cardiovascular fitness, burn calories, build lean muscle, boost metabolism, and increase overall strength and endurance.

Can pregnant women do Tabata workouts?

Pregnant women should consult with their healthcare provider before starting any new exercise routine, including Tabata.

Can I do Tabata if I have joint issues?

If you have joint issues, select low-impact exercises and focus on proper form to reduce the risk of injury. Consult with a fitness professional if needed.