Ultimate Go-To Tabata Guide: Best Tabata Workouts, Apps, Info & Equipment 2022

Jeff Baldelli
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What Is Tabata?

Tabata has been around long enough that it can be legitimately classified as a fitness method, like jogging or yoga. Other than simple variations in how the exercises are carried out, there are many different ways to perform Tabata.

The most popular form of Tabata training is known as the Full Tabata Protocol, which consists of 8 rounds of 4 minutes for a total of 8 minutes.

In each of these minutes, a person performs an exercise that they repeat as many times as possible within that time. Then, they rest for a minute before moving on to the next exercise.

Although it was introduced in the early 1990s, Tabata is relatively new to the fitness scene. However, it’s popularity has grown due to its efficiency and simplicity.

The 8-minute Tabata Method has become incredibly popular, especially as people continue to search for more ways to exercise, while working fewer minutes.

With Tabata, you can fit productive workouts into any situation and only spend a few minutes a day exercising.

This form of exercising is ideal for people who value the efficiency of time. With only 4 minutes of actual exercise time, you can still do a solid workout.

A person can turn these 4 minutes into a full body workout, using the standard workout of squats, pushups, and sit-ups.

You can also throw on your running shoes and do Tabata sprints up and down the block.

Perhaps the most popular way has been the use of Tabata as a warm up, followed by a full cardio workout. With Tabata, you can put together a quick, efficient, and effective workout.

When people think of Tabata, they usually think of exercise.

This specific form of Tabata training, however, is just one way that people use Tabata.

Tabata training involves periods of high intensity exercise paired with short rests between.

This is different than high-intensity interval training (HIIT), because the intensity of Tabata must be at 100%, meaning that you do not slow down. With HIIT, you can actually slow things down and even lower your heart rate during the rests.

Tabata is also different than circuit training, because you won’t have exercises set up back to back. With Tabata, everything happens in a period and then rests for a while. Then you repeat.

Origins of Tabata Workout

Professor Izumi Tabata originally created the workout in 1996 at the National Institute of Fitness and Sports in Tokyo. He took two groups of athletes. The first group did a standard cardio workout of rowing for 30 minutes. He separated the other group into two sets of four. Both groups carried out sprints of the same length. An 8-second burst of full intensity followed by 12 seconds of rest repeated for a total of eight rounds

The second group where the guinea pigs. They carried out four sets of twenty seconds of maximum effort and ten seconds of rest.

Each of the tests were carried out every day for a period of six weeks. After the six weeks were up, the fitness levels of each of the participants were analyzed.

The first group improved their endurance and aerobic fitness. The second group, on the other hand, improved vastly. The second group managed to double their aerobic capacity. This means that they were able to carry out a 200-meter sprint, for example, in half the time than before the study.

Professor Tabata’s research shows that four rounds of Tabata worked more efficiently than a 45-minute steady state cardio workout.

The test group also showed an improvement in aerobic capacity by 13%. This is far more efficient, as they improved their endurance three times more than the group who carried out traditional cardio exercise for the same length of time.

The Tabata workout is a form of HIIT where instead of doing a steady session of cardio, you do short bursts of maximum intensity exercise.

If you compare the results of Tabata with your traditional cardio routine, you will notice a big difference.

There are two types of Tabata workout that you can do.

The first is the original Tabata workout which consists of doing twenty seconds of maximum intensity work followed by ten seconds of rest. As well as the original Tabata workout, there is also Tabata sprints.

The structure of Tabata sprints is the same as the original workout except you have the freedom of choosing the activity that you want to do.

In this case, you will be going at it hard for three minutes and resting for one minute.

The resting period has been included into sprints to allow you to recuperate before going all out again.

Is Tabata training Effective? Why does Tabata training work?

Marcos “Rocky” Tabata conducted an experiment where he had a group jogging for 2 hours, and another doing TRX-style exercises for 4 minutes. The result was that the group that trained for the shorter intervals actually benefited even more than those who trained for longer intervals. The research behind the Tabata workout rates this interval training as the most effective type of exercise.

The science of exercise suggests that interval training leaves the body burning calories for longer than steady-state exercise. This means that interval training is actually more effective or the same amount of exercise than low intensity Cardio.

Theoretically, short, intense workouts are the most effective, and longest workouts are the least effective.

Tabata training does not suffer from the same physical limitations as low intensity workouts do. In fact, you can easily use high intensity intervals to achieve the same results as longer workouts.

The increased energy expenditure is what lets Tabata training reduce the required workout time. This is due to a phenomenon where the body burns more of its energy stores (glycogen and fat) when you work out intensely. This energy comes back to you quickly once you stop.

This is because of the resting metabolic rate, or the number of calories your body burns at rest. The body burns more calories after working out, but the rate in which the body burns calories drops once you’re not working out.

Because interval training burns glycogen and fat and increases HDL cholesterol, it is regarded as superior to low-intensity training. While you are in an aerobic state, the body reverts back from aerobic respiration back to anaerobic respiration, so you don’t give yourself a break.

This constant stress on your system forces your body to burn a large number of calories during the workout and even further afterwards.

The ideal method of interval training uses the Tabata timing of either 20 seconds of high intensity followed by ten seconds of low intensity or vice versa.

20/10 at a Time

If you want to use intervals but don’t want to only go 20/10, some people schedule sets where they go 20 seconds of high intensity followed by 10 seconds of low intensity for six minutes. They repeat this for four or five sets.

Tabata vs HIIT – Is There a Difference?

The notion of HIIT or high intensity interval training was inspired by Tabata workouts. HIIT revolves around a more intense, less traditional method of training, which usually includes shorter but more intense workouts. Again, we mentioned that Tabata is a form of interval training, which focuses on alternating periods of intense activity with low intensity recovery periods.

Proponents of Tabata workouts try to maximize their workout time by maximizing their intensity. However, there is another method to increasing the intensity of those Tabata workouts without sacrificing the overall workout time, especially for beginners.

HIIT & Tabata are essentially one and the same. This is because HIIT is the more intense Tabata workouts which required modifications to be more effective.

This is because the original model of Tabata, which consists of 8 rounds of incredibly high intensity training sessions followed by low intensity recovery periods.

While many have tried to explain off these high intensity training sessions as a revolutionary approach to physical training, it obviously applies only to those who are already experienced.

On the other hand, a HIIT workout aims to maximize the short periods of productivity while minimizing the whole workout time. This method is a great workout for beginners, as it teaches the basic concept of interval training before they attempt anything more intense.

As both HIIT and Tabata revolve around the fundamental concept of interval training, you can easily convert a Tabata workout into a HIIT workout. And vice versa.

Pros and Cons

Even though Tabata workouts and HIIT workouts claim to offer better workout routines, it may or may not be for everyone.

To start, Tabata workouts are excellent choices for those who want to maximize their workout time. However, they may not be for the faint of hearts. These workouts can be extremely intense, which may result in discomfort for beginners.

HIIT workouts, on the other hand, are a great starting point for those who want to start interval training, but don’t want to jump right into the deep end. Not only are the short, but HIIT is also more manageable than the original Tabata version.

Keep in mind that many of the risks that are associated with Tabata training, such as strain, muscle fatigue, and burnout can be mitigated with proper warm ups and cool downs. HIIT workouts also have their own risks, but it is important to note that these risks are far less intense due to their shorter durations.

4 Minute Tabata Workout

Tabata is often compared to Swiss-Army knife; you can use it to slice, dice, and do so much more. However, that definition alone wouldn’t do it justice. In fact, it is an ideal workout to build muscle, shred fat, get lean, improve athletic performance and much more.

Of course, the objective of the intense workout is to provide 8 cycles of effective and efficient training and that is based on performing each exercise for 20 seconds with 10 seconds of rest in between.

The objective of Tabata protocol is simple to remember, but it is the hardest part of the workout. It is all about maintaining intensity throughout the workout.

However, maintaining ideal heart rate can be a challenge; this is why you should consider these handy tips for getting started. Here is the list of points to consider:

Start with Warm Up

Before you do Tabata, spend a few minutes to warm up (about 5-8 minutes). Warm up sets the tone for the workout, and it is an essential part of any workout routine. By warming up, you prepare your body for the physical activity.

Listen to Your Coach

If you are using a Tabata workout plan, following an expert is the best thing you can do and the right thing to do. However, you can also choose to use the Tabata training interval while doing your favorite workout; instead of doing Tabata for just twenty seconds, aim at working hard but less than 20 seconds.

Remember, you don’t have to use “Tabata” each time you want to build muscle or lose weight. This is a great workout, it is not a diet fad which will leave you hungry and tired. This is good news for those with hectic schedule.

Warm Up

Warm up sets the tone for the workout, and it is an essential part of any workout routine. By warming up, you prepare your body for the physical activity. As soon as your lower body workout begins, you should include running, biking, jogging and walking. These activities will increase your heart rate and body temperature.

Besides helping you warm up the body, a proper warm up will also activate your muscles to get ready for the workout. It extends blood to the muscles before the workout.

Tabata Exercises

The 4 Step Guide to Getting Fit Completely

What Is Tabata?

Tabata is a form of high-intensity interval training formed by an eight-series workout of 20-second intense exercise followed by 10 seconds of rest.

This is the ultimate guide to Tabata and all exercises; providing strategies, apps and equipment you need to get started with the program.

Why Tabata?

The original Tabata study that was published in Japan in 1996 determined the intensity of high-intensity interval training was short, effective and fun.

Since then, Tabata has become the most popular high-intensity interval training around.

But for those of you who have been doing Tabata for a while, it can get a little boring. After all, the idea is to make it fun. That frustration is enough to make someone want to give up, but remember all the health benefits you will get from Tabata that you will not get from that extra chocolate bar.

You need to come up with exercises that work your body effectively without getting too much stress on your muscles. This will keep them flexible and cause you less pain and injuries.

The Benefits of Tabata

Tabata is a form of high-intensity interval training that consists of eight series. It alternates between 20sec. of explosive exercises (pushups, squats, jumps etc.) and 10sec. of rest. You repeat this four times for every series.

With the Tabata method, you get in a lot of exercises in a short time. You can do it whenever you have time, it is very simple, and it is very fun.

The Challenges of Tabata

If you just do Tabata with no precaution, you can easily overwork yourself and do yourself some damage.

When you are doing Tabata, remember to go at your own pace. Also, you should pay attention to how much pressure is on the joints, and if you feel any pain at all, stop and rest.

6 Best Tabata Strategies for Success

6.1 Go With The Flow

The best part of Tabata is you can enjoy yourself while you are improving your body. That means listening to your body should not be a problem.

Fat Burning Tabata Workouts

Our favorite way to burn fat in tabata is through a combination of interval training and high-intensity training.

Think like an NFL player: there is a lot of sitting around and just training in the NFL. So it’s important to maximize the amount of time you spend running, doing agility drills, and lifting weights.

Combine Tabata and Circuit to Maximize Results

The best way to do this is by combining interval training and circuit training.

During your active rest period between intervals, you can perform a series of exercises. As you get a little fatigued from the workout, you can start to cycle through the circuit faster and faster. This will really help you push that intensity for Max Tabata gains.

Here are 2 of the best tabbata workouts to burn fat fast.

Upper Body Fat Burning Tabata Workout

This Tabata workout will help you burn fat in your upper body. Do the A and B circuits for four rounds. That’s 8 total minutes of tabata training.

We’re going to complete the same circuit twice. The first time, try to do this circuit about as fast as you can. The second time, concentrate on getting through it as quickly as possible, but keeping perfect form.

If you need to stick one foot out in order to keep perfect form, do it, but be sure to work on your form to avoid injury.

A: Upper Body Pushups

This exercise is going to be fast.

Like most of the other exercises, you’re going to want to go all out for 20 seconds, and then rest 10 seconds. Do this three times.

The only way to keep this up is by maximizing the way you work out.

Okay, now we’re going to focus on form and speed on this:

If your form is not stellar, do only as many as you can while maintaining perfect form.

If your form is good, then you can do as many as possible in 20 seconds.

When you master that, work on doing as many as possible in 20 seconds, but doing it as fast as possible.

B: Resistance Band Tricep Dips

Bicycle Sprints

Some of the most effective Tabata workouts are found in the “World” category. The bike sprint is one of the best.

This ride is all about you pushing yourself to the limit. You need to be in the right frame of mind. You should feel like you would be mad at someone in real life who made you work this hard.

This workout will focus on your fast-twitch muscle fiber, something that sprinters need to be efficient at using. This workout also brings cardio benefits to the table, as well as burning fat through excessive sweating.


Irrespective of your fitness goals, squats are a good exercise to get into the habit of doing.

They strengthen your muscles and help to burn fat. Your body will burn more calories by doing squats than just about any other exercise.

Push Ups and Pull Ups

These are both great for the upper body. Pull ups are great for your back muscles. When you begin the pull ups phase, start by doing easy ones first to prepare your muscles and get your heart rate up. While you breathe deeply, hold your body in the upper pull point for two seconds to get your heart rate up and then drop to the lower point. This workout is designed for versatility.

High Knees in Place

This works your calves and abs. You are required to jump high, while at the same time bringing your knees to chest level. You should do the best you can. The aim here is to get those heart rates up.


This is one of the most competent exercises that you can get into your workout regime. You drop to the ground and then jump up. This may sound easy enough but it will improve your strength and speed. It is a good way to stay in shape and burn fat.


You may have heard that crunches do not actually change the shape of your belly but they will help to burn fat. The main aim is to perform 1000 in a row.

Running Sprints

It is critical that you run for as long as you can, and then sprint for 30 seconds. This is in order to get your heart rate up. Do the best you can. The aim here is to push yourself really hard. This will raise your heart rate, allowing you to get closer to your 1000 m target.

Jumping Rope

One of the most basic forms of cardio training is jumping rope. Although the idea may seem laughable, jumping rope is actually more effective for your workout than most other forms of exercise out there. Think about it. What else do you have to do while jumping rope?

If you’re anything like most people, you have an answer to this question. But before we can get to the best jump rope exercises, we have to first consider the benefits. After all, when it comes to health and fitness, you should always know the benefits of what you’re doing before you start, otherwise you’ll probably be left wondering why you have to suffer through it.

Luckily, jumping rope has some great benefits, among them:

Unparalleled Exercise Benefits: The exercise benefits of jumping rope are unparalleled by any other exercise, according to Dr. Benjamin Levine, MD. He notes that jumping rope is the best exercise for targeting multiple muscle groups at once.

The exercise benefits of jumping rope are unparalleled by any other exercise, according to Dr. Benjamin Levine, MD. He notes that jumping rope is the best exercise for targeting multiple muscle groups at once. Weight Loss: Of course, the main benefit of jumping rope is that it can help you lose weight. When you jump rope, you not only burn fat, you can also burn body fat.

Of course, the main benefit of jumping rope is that it can help you lose weight. When you jump rope, you not only burn fat, you can also burn body fat. Bone Strength: It’s no wonder why we see many professional boxers throughout the world. The constant jumping you do when jumping rope is a workout for your bones. This can help protect against bone-related diseases and ailments, such as osteoporosis.

It’s no wonder why we see many professional boxers throughout the world. The constant jumping you do when jumping rope is a workout for your bones. This can help protect against bone-related diseases and ailments, such as osteoporosis. Fitness Level: Although most people see the most obvious benefit of jumping rope as weight loss, the more important one is the incredible cardiovascular fitness level you gain with a jump rope workout.


Swimming is one of the best forms of cardio, no doubt about it. It has been shown to be the best type of exercise for burning fat to lose weight.

Here are some of the benefits of swimming:

Swimming is a bodyweight only exercise, which means that it doesn’t require any equipment. This is great for people who can’t afford to buy fitness equipment or those that live somewhere where fitness equipment tools aren’t accessible.

Swimming is a calming form of exercise, making it ideal for people who are easily distracted or hyperactive. If you’re the type of person that needs to burn off energy, then swimming is the perfect activity for you.

Hydrostatic pressure or resistance from the water can condition your heart and lungs. This makes swimming a great tool for people who have trouble breathing and need to be able to consume more oxygen to be healthy and fit.

Although swimming is not the most popular form of cardio, it is certainly one of the best.

Ways to Burn Calories Swimming

You have to take into account your swimming stroke, but the average person can burn about 200 calories in 30 minutes of moderate swimming.

Now, this varies depending on how hard you swim, but try to do the freestyle stroke. This is the most efficient style, meaning you’ll burn more calories. There is more resistance with the water and your arms create more power.

If you do the crawl stroke, which is what your hearth and lungs are used to, then you’ll get fewer calories. You have to try freestyle and see for yourself!

Aside from first calculating the calories you need to burn, you could also consider setting a time goal. 30 minutes of swimming at a moderate pace might not burn as many calories as working out at a faster pace for 15-20 minutes.

You could also look into your swimming speed. There are different swimming styles to choose from, but you need to match the pace to the distance. The larger your stroke, the more distance you can cover in a shorter amount of time. Going slower and doing the crawl, however, can work up a much better sweat in a shorter amount of time.

Fun Swimming Activities to Try

There are many more water activities you can try aside from swimming laps.

10 Must-Try Tabata Moves – Tabata Workouts You Can do TODAY!

1. Burpee Tabata

The power of the burpee combined with the fun of Tabata means you’ll be hard-pressed to not be able to hold yourself back from doing this exercise in class or even on your own.

To do a burpee, drop to the floor, do a push-up, jump up, and then jump into the air as high as you can. That’s one rep.

2. Kettlebell Tabata Push-up

The Tabata kettlebell push-up gets your heart pumping and will also improve your stamina with every rep.

Note that if you’re not yet in great shape, you may want to use a lighter kettlebell until you build up the muscle endurance that you need.

To do the kettlebell Tabata push-up, stand with your feet shoulder-width apart. Hold a kettlebell in each hand, hanging at your sides with your palms facing down.

Keeping your elbows close to your sides, bring your chest forward and lower yourself down until your chest touches the kettlebells, making sure to keep your abs tight and back straight.

Then reach back up until your arms are fully extended in the air.

Make sure that you keep your knees soft, like you would while holding a plank. Don’t drop your knees to the ground or fully lock them out.

3. Straight-Legged Tabata Squat

The straight-legged Tabata squat will help you build leg strength while at the same time get your blood circulating.

Start off in an squat position, with your back and head straight, and with your abdomen pulled in tight.

Then, kick your legs back so that you’re in a standing plank position, with your butt sticking out so that your body is at a 45-degree angle.

From there, push yourself back up to a standing position.

4. Tabata Side Lunge

The Tabata side lunge will help you build your capacity to quickly accelerate from a standing position, which will help you run faster and more efficiently.

Note that this movement is high intensity and is not necessarily the best option for beginners. If it’s too much for you right now, you can also do a modified version that is easier.

4 Minute Tabata Workout

Tabata is often compared to Swiss-Army knife; you can use it to slice, dice, and do so much more. However, that definition alone wouldn’t do it justice. In fact, it is an ideal workout to build muscle, shred fat, get lean, improve athletic performance and much more.

Of course, the objective of the intense workout is to provide 8 cycles of effective and efficient training and that is based on performing each exercise for 20 seconds with 10 seconds of rest in between.

The objective of Tabata protocol is simple to remember, but it is the hardest part of the workout. It is all about maintaining intensity throughout the workout.

However, maintaining ideal heart rate can be a challenge; this is why you should consider these handy tips for getting started. Here is the list of points to consider:

Start with Warm Up

Before you do Tabata, spend a few minutes to warm up (about 5-8 minutes). Warm up sets the tone for the workout, and it is an essential part of any workout routine. By warming up, you prepare your body for the physical activity.

Listen to Your Coach

If you are using a Tabata workout plan, following an expert is the best thing you can do and the right thing to do. However, you can also choose to use the Tabata training interval while doing your favorite workout; instead of doing Tabata for just twenty seconds, aim at working hard but less than 20 seconds.

Remember, you don’t have to use “Tabata” each time you want to build muscle or lose weight. This is a great workout, it is not a diet fad which will leave you hungry and tired. This is good news for those with hectic schedule.

Warm Up

Warm up sets the tone for the workout, and it is an essential part of any workout routine. By warming up, you prepare your body for the physical activity. As soon as your lower body workout begins, you should include running, biking, jogging and walking. These activities will increase your heart rate and body temperature.

Besides helping you warm up the body, a proper warm up will also activate your muscles to get ready for the workout. It extends blood to the muscles before the workout.

Tabata Workout for Beginners

If you are a beginner, then you will want to start with something very simple. Something that is easy with just a few components.

If you are wondering how hard is Tabata training, then consider this: the optimal heart rate for muscle growth is within the 130-150 beats per minute range. We are trying to achieve a growth hormone release every single workout. Now I am sure that you already know how Tabata training is high-intensity interval training, so therefore Tabata is going to make you work very hard.

That being said, you do NOT want to overdo it, as this is not going to help you. It will make you workout facility shy.

So just remember, Tabata training is high-intensity interval training that you perform for between 20 and 30 minutes.

How to Perform It

The way all Tabata workouts are performed is by going through an exercise where your heart rate is between 130 to 150 bpm. The Tabata interval is 20 seconds of hard exercise followed by ten seconds of rest.

This will be repeated for eight rounds or 4 minutes. In case you do not know, Tabata training is named after a guy at the National Institute of Fitness and Sports in Tokyo.


Now you are probably thinking that you have to have some advanced gym equipment to do Tabata, but that is not true. The only two pieces of equipment that you would have to have would be either an exercise bike or a jump rope.

However, you will be lucky and find that most gyms have at least one of these. If you want to be sure that you have access to a jump rope, you can pick one up at your local sporting good equipment store.

By the way, do not worry about the jump rope hurting your ankle joints because you will be on the balls of your feet. This will also help you to build strong lower leg muscles.

MUST SEE: 11 Ab Workout Videos For Men in 2019

Tools that You Might Need

Now as for the equipment needed for Tabata training, you may have some issues with the whole idea of high-intensity interval training.

High-intensity interval training does work, however. It is just another derivative of interval training. The reason why some people do not like high-intensity interval training is the fact that it is very hard.

Tabata Workouts at Home – NO Equipment Needed

Tabata workout is big these days and for good reason. It is an ultra-condensed workout that provides a truely intense experience for those who are willing to get in shape fast.

This workout burns fat and improves your fitness level more quickly than almost any other method known to modern man. It's quicker than other workouts, more exciting and promises better results!

We are continually trying to make workouts more convenient for those of us who are busy and cant find the time to go to the gym. Here we will tell you how to do this amazing Tabata workout at home with no equipment required. Here you will find all the information you need to get Tabata training across.

What Is Tabata?

Tabata is a very high-intensity interval training routine which involves 20 seconds of exercises to be carried out in a very intensive manner. Tabata is a form of high intensity intermittent training which trains your body and your mind to react to constant change and to push your body through a very fast paced session.

The Tabata program was designed by a Japanese scientist named Dr. Izumi Tabata. He designed the program to be carried out in front of a timer set for 20 seconds and 10 seconds rest periods. The idea was to push your body to the point of exhaustion in the very short amount of time and also keep you energised and never allowing you to give up. The theory was that your body would then continue burning fat and calories at a very fast pace long after the workout was over.

Tabata has been used by pro sport personalities to reach their peak performance and is now used by most serious athletes. Even though it was originally designed for exercise bikes, the original Tabata protocol has been expanded into many different training exercise's.

Tabata Workouts at Home

The Tabata workouts at home use a Tabata timer programme that will record and time your Tabatas or real-life Tabatas. If you are doing a real-life Tabata you will be doing one exercise for twenty seconds with ten seconds break and then you will do another exercise for twenty seconds with ten seconds break.

Your Tabata will consist of eight exercises of twenty seconds and ten seconds rest. To do a Tabata workout with real life exercises you will move from exercise to exercise for a total of four minutes.

Tabata Workouts WITH Weights

Tabata is a type of interval training regimen that can work with any form of exercise.

Including weightlifting is just one of the many ways to increase the effectiveness of the Tabata workout.

The following circuit workout uses a similar circuit style to that of interval training.

This type of training consists of short, intense bursts of exercise with periods of rest in between. You can apply this form of training to many forms of exercise, the most common being weightlifting.

There are plenty of awesome ways to incorporate Tabata style exercises into your current weightlifting routines. Because this style of training involves short bursts of intense activity, it’s best to do simple exercises with intense movements, and high repetition counts.

The reason for high repetition counts is that the Tabata style training doesn’t seek to improve upon muscle strength, but rather, endurance.

This is because the goal of the Tabata style interval training is to have a high ratio of work to time. In the case of Tabata weightlifting, your rest periods should be 10-15 seconds, and your workout time should each be 8-12 minutes long.

This will leave you with a high total of work over this time frame than you would normally accomplish for the same exercise without Tabata training.

Beginners will want to start with weights they can lift 10-12 times, while intermediate athletes should start with weights they can lift 15-20 times.

Advanced athletes can begin by starting with weights they can lift 25+ times.

The first round of the Tabata weight training protocol should be to a maximum of 10 repetitions.

This can be done three times, for 30 second rest periods, for a total of 90 seconds.

Once you have completed the 90 second rest, you will begin the Tabata weight training protocol again, this time for 8-12 repetitions, with 10 second rest periods.

Once you have completed a total of 4 rounds of Tabata weightlifting, take a one minute rest. Then, repeat the entire Tabata program again.

Tabata will challenge you because it puts extreme emphasis on intensity, and ‘going’ 100% throughout the entire workout.

Ultimate Go-To Tabata Guide: Best Tabata Workouts, Apps, Info & Equipment 2022

Full Body Tabata Workout

The basic structure of a Tabata workout is simple, although there are some factors to keep in mind.

The first is that you work at high intensity, which can mean working at 90% to 100% of your maximum heart rate. Typically, you would start at around 50% and work upward to your threshold. There are also lots of ways to measure this intensity, which we’ll go over further down.

The second is that you are only performing two exercises for a total of 8 rounds, and each round lasts 20 seconds.

For each round, you spend 10 seconds doing the exercise at maximum intensity and then rest for 10 seconds. Once you’ve performed 8 total sets of the exercises for each of the two rounds, you’re done with the Tabata interval. The workout generally takes only 4 to 8 minutes, depending on the amount of sets you do.

So, let’s say you choose burpees and pushups.


Stand with your feet shoulder-width apart.

Lower yourself straight down until your chest reaches the floor.

Bring your knees up to your chest.

Return to an upright position by extending your hips and pushing off the floor with your feet.


Start in the pushup position. This is a modified pushup and can be difficult for some people.

Bend your knees so that your toes touch the floor. Your legs should be in line with your torso.

Lower your chest down toward the floor until your elbows are straight, but not locked.

Push your body back up, extending your arms and fully straightening your elbows. You should be in the same position you started in.

It may seem a little bit complex at first glance, but once you get started with Tabata training, it will become second nature in no time. If you want a more in depth explanation of the exercise or want to see how it is done, here’s a great, down-to-earth video from FitnessBlender.

Make sure that you rest enough between periods of Tabata interval training to keep your body fresh and recover so you can give your best during each 20-second interval. You can expect to rest for 2 to 3 times the amount of time you worked out for.

Tabata Bodyweight Workout

Find a flat surface, preferably a mat or towel. Warm up for 1 minute and then perform 20 seconds of exercise, followed by 10 seconds of rest, for a total of 8 intervals. Perform 16 intervals in total. The exercises are:

Frequency: 2 times per week, on non consecutive days.

Tabata Compound Workout

Find a flat surface, preferably a mat or towel. Warm up for 1 minute and then perform 20 seconds of exercise, followed by 10 seconds of rest, for a total of 8 intervals. Perform 16 intervals in total. The exercises are:

Lower body:

  • Jump squat
  • Pole jump squat
  • Step up

Upper body:

  • Push-up
  • Explosive push-up
  • One-arm row

Note: On exercise #1, you may use a bench to suspend your weight by hooking your feet on it. This is what an explosive push-up looks like

Tabata Running Workout

Perform the following exercises for four cycles:

Now run at 85% of your maximum speed for 90 seconds. Rest for 10 seconds and repeat for 4 cycles. During the running interval, measure your average speed and then try to beat it each time.

Note: This workout is known as the 90-10 workout because of the intervals. You run for intensity for 90 seconds and rest for only 10 seconds. This changes the workout to a weight loss workout, because you are increasing your weight loss by adding in intervals.

Tabata Abs Workout

Perform the following exercises for four cycles:

Now walk at 70% of your maximum speed for 90 seconds. Rest for 10 seconds and repeat for 4 cycles. During the walking interval, perform as many crunches as you can.

Note: This workout is known as the 90-10 workout because of the intervals. You walk for endurance for 90 seconds and rest for only 10 seconds. This changes the workout to an abs workout, because you are increasing your abs endurance by adding in intervals.

Other Tabata Workouts

Although these can be adjusted depending on your skill level and fitness level.

Tabata Workout for Skiing

Perform the following exercises for four cycles:

Tabata Resistance Band Workout – Travel Tabata Workout

Interval Training also needs little to no equipment. Generally, all it requires is a couple of items. The first, obviously, is your physical body or some form of transportation, such as bicycle or elliptical machine. Another common item is a stopwatch or a timer on your phone/in your gym.

Many people use the tried and true parking lot sprint method. The goal is to sprint as hard and fast as you can for 20 seconds. Rest for 10 seconds and repeat until you have completed the entire interval of 4 minutes.

But there are countless ways of using intervals. If you are a runner or biker, you can simply increase the intensity of your workouts. Maybe do a quick sprint to the next building.

Or you can vary the intensity of your workouts to add a little variety to your routine. Speed up your pace for one minute, then slow down to a jog for two minutes. While it varies widely depending on what format it is used for, interval training is one of the most effective ways to fit in a great workout!

It’s no surprise that the benefits of interval training rival those of steady-state endurance cardio exercises. While every form of exercise is different, they all have similar outcomes. For someone who wants to live a healthier and happier life, interval training is on par with the efficiency of increased fitness and better overall health.

But you may be wondering whether this method has been proven on long distance runners. The answer is “yes”.

The story starts in the 1920s with a man named Otto Langer. He was introduced to running by his brother, who was training for the Olympics.

At the time, Langer’s popularity was on the rise. And he was curious to see if the interval method he used with his brother could be applied to the general population.

He tested the intervals on many people. Some were non-athletes. Some were very active. And some were professional athletes.

He collected data on each person and found that those who did interval training improved their sweat response to stress. Even those who were unfit or out of shape experienced this benefit after a few weeks. And it wasn’t just a small increase; it was a “two times greater” sweat response.

Tabata Rowing Machine Workout

The resistance can be set high for some vigorous rowing, or it can be set very low to let you focus on the cardio workout. this will of course be determined by your current fitness level or your heart rate.

Do intervals of 15 seconds for each set, alternating between high resistance and low resistance.

Workout for a total of four or eight rounds.

Cardio and Weight Training

When we combine our efforts towards cardio and weight training, we are combining our efforts towards the betterment of all out fitness. Raking in a number of different benefits, there is no doubt that combining these two activities is something to consider trying. When you are doing it right, your end goal is to return home with a fit body, which, in the end, is what it is all about.

Trusted by many. Cardio and weight training are the activities you can do at home, run at the park, and have at the gym. You can even find workouts for each specific area.

If you are looking to burn fat, and then cardio and weight training is the best bet for you. If your goal is to tone down all the areas of your body then you should get started with the weight lifting part of it. Both are great and definitely should be done on a regular basis.

How to Combine Cardio and Weight Training

If you find that cardio and weight training don't help each other as much as you wish, we recommend giving your workouts a little more diversity. You can mix up the level of weight training, cardio, and the intensity of the cardio. This is a powerful recipe, much better than spending a long time running, running and running.

Add some new ways to perform cardio that you haven't tried yet. You can also go ahead and try some circuit training, a technique which will give your muscles a break and give your heart a workout. Circuit training means that you will be doing a lot of different exercises in a short period of time, much like in a circuit.

This is usually performed in a circuit of four or more exercises. Start with a fairly easy exercise, and as your heart rate increases add something else to the circuit. You will be doing a different set number of reps for each exercise. As you move around the circuit, you will be moving on to another exercise.

Tabata Air Bike Workout

· It is very effective among all fitness levels, but it may be a bit of a challenge for people who are at the beginner fitness level.

· This is not a cardio workout, but one with an element of strength training.

What You Need

· If you don’t have an air bike, you can do this exercise on the bike that you have available in your gym.

· You need a heart rate monitor.

· Wear your gloves and bring a towel with you.

How This Workout Works

· Push hard on the pedals, thrusting one leg at a time and pulling back with the other hand on the handlebars. Evidently, there is no need to get hung up on the slow pedaling techniques.

· Be sure to keep your eyes on the display of the machine at all times. You can do quick pushups in between exercises or rest when you feel exhausted.

· The Tabata system is based on 4 minutes of exercise, with a pause between exercises of only 10 seconds. This gives you 8 intervals in four minutes.

· Be sure to follow the on-screen cues for each exercise that comes up.

Who Should Do This Workout

· The Tabata system works well on any cardio equipment, but it is best to use the air bike because this is the type of equipment used in the Tabata circuits.

· Athletes and trainers have confirmed the effectiveness of Tabata in building muscles. This makes Tabata a good companion for your weight training and running routines.

· Tabata workouts can be done on machines such as treadmills and bikes, but it is best to get the results that you’re looking for if you do it with an air bike.

· It takes less than half an hour to complete a Tabata workout, which is why it is an ideal option for time-crunched individuals.

· It is a routine that does not require a lot of time. You can squeeze it into your schedule and still get a good workout.

· Tabata workouts are intense enough to get your heart rate up, burning more calories in the process.

· Tabata has proved an effective way to lose weight and improve your fitness. This makes it a good choice for weight loss and firming purposes.

CrossFit Tabata Workout

What is CrossFit?

CrossFit is a high intensity, weightlifting based, strength and endurance cardio workout that will improve overall health and physical fitness.

Developed in the mid-90s by a former gymnast and a former college football player, CrossFit was created to give anyone the ability to workout safely, and effectively, in a way that closely resembled actual physical activity in real life.

Because Crossfit workouts can include a number of exercises and movements, some of which are left to the discretion of the individual workout instructor, it can be hard to define which exercises, when, how, and why it should be performed.

But, to narrow it down, a typical CrossFit workout consists of 3 parts.

First, there is an Olympic weightlifting portion that focuses on explosive movement, strength, and honing the technique of the athlete.

Next, there is a high-intensity, cardiovascular workout (often called a Met-Con, which stands for metabolic conditioning) that uses all kinds of exercises such as running, jumping rope, swimming, cycling, rowing, and more depending on the workout that is programmed by the coach.

Finally, the workout will conclude with a cool down and stretching period.

Benefits of CrossFit Training

In addition to making you stronger, fitter, and more agile, there are some aca-awesome crossfit benefits. Some of them include:

If you workout just twice a week, CrossFit will increase your strength, speed, and stamina significantly.

A study done by Utah State University determined that after beginning CrossFit training, participants increased their VO2 max by an average of 4.8%. VO2 max determines your body’s ability to transport blood to, and remove blood from the muscles.

If you combine CrossFit with other aerobic exercise, you can manage a faster metabolism for life. This higher metabolic rate means that you burns more calories, which means you lose weight faster.

With CrossFit, your body becomes more efficient at transporting oxygen, and because of how varied the workout is, you will use more energy in a variety of different ways, including endurance and strength. Overall, your body becomes much more efficient at working out, which makes you more fit and healthy.

Best Tabata Workout Apps – Tabata Timers and Tabata Exercise Routines

Fortunately, as we’re moving into the 21st century, we’re ditching our TVs and DVDs and moving away from the predictable, single-direction approach to exercise.

Instead, many of us are moving onto using HIIT apps to track our exercise routines.

There are a lot of apps that consist solely of timing and interval training, like the Tabata app. Other apps like the Nike Training Club app or the Zombies, Run! app allow you to build a routine alongside the actual programs from those companies.

Both of these types of apps are popular in their own rights. The first is more catered toward tracking your progress and timing each interval and the second is more involved and customizable.

The second type allows you to choose from a number of different workouts to perform. They all have different tones and messages, so this allows you to get the most out of your workout.

Both the first and second types are incredibly valuable, as they help you to create fresh routines. You’ll be able to find new and exciting workouts, you’ll be able to track your progress, and you won’t be restricted to a TV or DVD.

Check out our guide to the best Tabata apps here.

Best Tabata Training Equipment: Treadmills, Crosstrainers, and Other Options

When you get creative and begin to make your own aerobic routines, you can control your schedules and invigorate your training as much as possible.

At a certain point, however, you may hit a wall and feel like you need some additional motivation.

That’s when you should consider finding fitness equipment. Not only can you personalize your routines to match your specific goals, but you can also improve your workouts on a weekly basis.

Best Treadmill for Tabata Training

If you were to go out and purchase a treadmill, you would probably choose a motorized machine. These are great machines, but if you want to up your game and make your cardio sessions a little more interesting (and challenging), you might want to think about getting a treadmill that doesn’t have a motorized incline.

Not only does a non-motorized treadmill improve your workout, but the lack of motorized incline has a lot of benefits.

Quick 4 Minute Workout – Tabata

What Is Tabata Training?

Tabata is a training program that combines high intensity exercises for 20 seconds, and low intensity exercises for 10 second breaks. You repeat this for 8 to 10 different exercises and the entire workout lasts for 4 minutes. It may sound too good to be true, but the science and countless research studies back up this program as an effective way to lose weight and get in shape.

Best Tabata Workouts

Tabata workouts are simple and there are endless possibilities for exercises to use. The best Tabata workouts that I personally use are bodyweight workouts, but they can be easily modified to include any type of equipment.

Tabata workouts can be done at 6 in the morning, before or after work, or even at night. They can be done anywhere too, in your home, or outside. All you need is a timer to keep track of the rest and work intervals.

HIIT Bodyweight Stretching Routine

This routine is perfect for beginners. Even though it is challenging, it is much easier to start with than squats or push ups. This is because you can modify the exercises to your personal fitness level. Look for a flat surface like a table top to do the push ups on. This makes it a lot easier to do than holding yourself up against the wall.

Equipment: None

Time: 30 – 60 minutes

Difficulty: Moderate

RELATED: The Ultimate Tabata Workout

Tabata Treadmill Routine

This Tabata routine can also be done with any type of cardio machine that you have at home. I personally use my home treadmill, but I used to do it on an elliptical. There are 4 total exercises and each one is four minutes long. The last exercise is only 2 minutes long, giving you a quick 1 minute break before you start the next exercise.

Equipment: Treadmill or Home Cardio Machine

Time: 30 – 60 minutes

Difficulty: Moderate

Tabata Dumbbell & Barbell Routine

This Tabata routine involves 6 exercises using free weights. You can modify the exercises to the equipment that is most convenient for you to use. Using dumbbells is easier than barbells because you have a smaller range of motion than with a barbell. This is good for beginners who are not familiar with the exercises as it tends to place less stress than the floor push up.

Tabata Stopwatch Pro

Tabata was purportedly designed by Japanese scientist Dr. Izumi Tabata while studying training for Olympic speedskaters. Tabata refers to a speed skating interval training cycle that was said to improve athletes’ performance by 20% in only 4 weeks.

Tabata Interval Training

Tabata is a form of interval training that focuses on high-intensity efforts for 20 seconds followed by 10 seconds of rest. This cycle is repeated 8 times for a full 4 minutes where the entire interval training session consists of many cycles in a row.

A typical Tabata session of running on a treadmill for example, would be running at an 8mph pace on a 7% incline for 20 seconds, followed by a rest period of 10 seconds. This cycle is repeated 7 more times, making the entire session 8 intervals of 20 seconds on and 10 seconds off.

Improved Cardiovascular Efficiency

Cardiovascular efficiency refers to the amount of oxygen and energy required by the body during an aerobic exertion. A study conducted by Tabata and his colleagues indicated that significant increases in anaerobic capacity and markers of anaerobic and aerobic energy utilization were observed in subjects who previously performed moderate cycle training.

Shorter Workouts than Treadmills

In the Tabata studies, subjects would perform one exercise, such as running on a treadmill, and would perform the exercises for 4 minutes, or 8 intervals. This interval training session would be performed a total of 5 times a week with each session being separated by 48 hours.

Overall Energy Consumption

Energy consumption is the level of energy that the body uses in order to keep your body going on a daily basis. When you engage in Tabata interval training, your rate of energy consumption can be doubled that of a steady state exercise. This remarkable energy consumption, as well as the manner in which the energy is expended, is said to improve overall fitness and athletic performance.

Longer Life Expectancy

A study in the Journal of Physiological Anthropology indicates that patients who engaged in intermittent sprint training reported higher levels of energy and had a better quality of life. This is especially true for the middle-aged and elderly. Intermittent sprint training is the basis for Tabata interval training.

Tabata HIIT. Interval Timer

& Coach. Simple, Smart.

Tabata is a high-intensity training technique that brings a calorie burn to your body. The best part: It will turn you into a lean mean machine in a short amount of time you!

Lets see how one can enhance his lifestyle through the doing of Tabata.

Science behind Tabata

Ever wondered why athletes always end up doing intervals? Intensity!

Tabata is the brainchild of Dr. Izumi Tabata who after years of research, came up with four cycling sessions of 20 seconds of intense work immediately followed by 10 seconds of rest. This workout was fitted in 8 intervals in total, which is called the Tabata Method.

Even though this form of fitness training was initially designed for cyclists, it has been used for a variety of activities such as typists, fighters, carotid artery surgery patients and many others.

The main goal of the Tabata protocol is to achieve max heart rate in each cycle. This protocol achieves the same results as a large volume of conventional workouts with only ¼ of the time span!

With Tabata you will be able to speed up your fat burning, increase lean body mass and reduce stress. Additionally, it reduces the amount of time it takes to achieve max sustainable power and lactate threshold.

Best Cardio Equipment for Tabata Training:

Since Tabata is a workout that demands work, it is important to have the right equipment that can give you a faster and better workout. The following are some of the best cardio equipment that can be used for Tabata training:

  • Treadmill: Treadmills are used in Tabata for training around the track. This can be a simple circuit of around 20 meters. This will help you time the laps more easily. This equipment is generally used for running on the track.
  • Bikes: A bike is the best option for Tabata, especially for sprinting. There are some Bikes specially made for Tabata training, but a normal bike can also be used to do Tabata.
  • ZUMBA: This is a combination of dance movements fused with aerobic steps that are fun to cardio. This is a tool that will make Tabata workouts even more fun. This helps the body to lose weight and retain muscle mass. So this can be a great option for Tabata.
  • Exercise Ball: This is another great equipment that can be used in Tabata.

Fitlb Tabata Timer

Start the timer as you begin the warmup, which should last about 5-10 minutes. **Warmup** – 5 minutes. The steady state should be similar to the pace you will use when doing an exercise.

Interval** – 20 seconds. Repeat remainder of load. **Cool Down** – 2 minutes.

Tabata Pro Tabata Pro is an awesome app for interval workouts. It features three different types of intervals. You can manually stop the timer or set it to stop automatically at eight rounds.

Tabata for Apple Watch Work out and stay healthy without a gym with Apple Watch. This app for the Apple Watch displays your workout duration, heart rate, workout calories, and your current timer.

Best Exercise Bikes for Cardio

Lifespan Fitness DB-20 DeskCycle Get a great workout at the computer without even leaving the office with the Lifespan Fitness DB-20 DeskCycle Pedal Exerciser. This simple-to-use pedal exerciser is built to last, allowing you to bring the chair-fit lifestyle with you when you must go on the road. It comes with a desk mat to protect your desk and a dust cover, which is a nice touch and shows that Lifespan thinks of everything. Combined with an ergonomic desk and regular workouts, a chair-bike can help keep you in top form.

Popular Examples of Strength Workouts

Strength workouts are another category of workout that many of us are familiar with. They primarily support muscle growth, which in turn leads to strength gains and improved athletic performance.

Weightlifting is the most popular form of strengthening your muscles, but there are also many bodyweight exercises that can have a similar effect.

Great for Martial Artists

Strength training is great for martial artists in particular. The reason for this is that lifting weights is one of the best ways to gain strength for martial arts. By increasing the strength of your muscles, you increase the force that they apply to the ground, which allows you to punch, kick, and throw harder and for longer.

Given that you want martial arts to affect as much of the body as possible, you also want to consider weight training as a means of increasing the strength of your supporting muscles, such as the large muscles in the core.

Tabata FAQs:

This unique interval training method was created in the mid-1990s by Izumi Tabata, a professor of Physiology and one of the most respected fitness professionals in the world. His research was published in the Japanese journal of Physiology.

Tabata History & Background

Izumi Tabata was born in 1962, the same year Yuri Vlasov won the Olympic weightlifting gold medal in the super heavy weight division with his legendary 536-pound clean and jerk. If that doesn’t give you an idea of the amazing physical abilities of this man, then you aren’t likely to be interested in his training regimen.

Anyway, Tabata was born in Kofu, Japan, and obtained his doctorate in exercise physiology at the National Institute of Fitness and Sports in 1994. He then went on to become a professor at the Kyoritsu College of Health Sciences, the same institution that had awarded him his doctorate.

In 1995, Professor Tabata begin a series of experiments on the effects of interval training on cyclists. These tests consisted of two training groups: One that followed a normal endurance-style training program and one that used the Tabata method. The normal training group participated in a 40-minute session at about 70% of VO2max, while the Tabata group also rode for 40 minutes, but at a much higher intensity.

The impacts of these short but intense cycling sessions were then document following each rider through their strength and cycling tests. Both groups experienced improvement in their cycling between the first and fourth weeks of the study. After week four, however, the Tabata group was still recovering from their intense training session, while the normal training group had progressed to the point where they were starting to experience exhaustion within the time frame.

The results of this initial experiment led Tabata to conduct more tests. He repeated them four months later to see if the results would still hold. It only took the second study to give Tabata more than enough information to continue his research.

Over the next seven years, he would conduct over 50 different fitness experiments, with all of his tests showing the same positive impacts of interval training. Although the studies focused on multiple types of interval training, the most popular version is the Tabata protocol.

Tabata Protocol: 4-Minute Workout for Fast Cardio Benefits

How often should you do Tabata workouts?

If you think we’re going to tell you that you should be doing Tabata three times a week, then you’re sorely mistaken.

While this is the general recommendation that most people follow, it’s not a definitive one. The frequency and intensity of your Tabata routines can vary depending on a number of factors, so our goal here is to tell you what you need to be looking out for.

The first important thing to note is that there really is no hard-and-fast rule for how often you should be doing Tabata workouts. The reason for this is because your fitness levels and goals will vary immensely.

For example, if you have a full-time desk job, you won’t be able to train as hard and often as a professional athlete. Similarly, a professional athlete won’t be able to train as hard and often as someone training for a triathlon. With that being said, here’s the broad rule for all of you out there in need of a little bit of extra workout guidance.

Tabata training can be a great way to help you:

  • Get off the couch and start enjoying the workout benefits a little sooner
  • Skip over any awkward, boring, or weak stages related to learning how to train properly
  • Discover what kind of intensity you can handle
  • Help you determine how much recovery time you can handle
  • Build muscle
  • Maintain your physique
  • Keep your training age low
  • So, why not give Tabata training a go a few times per week? Or even a few times per day?

The Tabata routine is a proven way to optimize your fitness and try to get the most out of your working life.

If you want more guidance on what to do, consider these five sample schedules for your next Tabata routine:

Day 1:

  • 10 seconds high-intensity interval training (HIT)
  • 20 seconds rest period
  • 8 x

Day 2:

  • 10 seconds high-intensity exercise
  • 10 seconds regular intensity exercise
  • 10 seconds low intensity exercise
  • 8 x

Day 3:

  • 10 seconds doing as many jumping jacks as you can
  • 10 seconds rest
  • 8 x

Day 4:

  • 15 seconds high-intensity exercise
  • 15 seconds rest

What are some Tabata workout benefits?

Tabata workouts are based on the Tabata System, which was developed by Dr. Izumi Tabata in 1996.

The usefulness of Tabata for weight loss and as a fitness routine for general health purposes can be traced back to something called “The Afterburn Effect.” The Afterburn Effect is the increase in energy expenditure above that of a baseline or “resting” metabolic rate. In other words—you can get better results from Tabata than by simply doing cardio alone.

Tabata workouts involve short and intense periods of exercise—the idea being that people who train using this method achieve similar cardiovascular benefits as an hour of moderate exercise without the need to do either.

The idea is that when you do an exercise routine of 8 intervals with a work period of 20 seconds and an active recovery period of 10 seconds, you end up with a four-minute workout that produces similar benefits to several longer duration workouts.

Tabata Workout Breakdown

Tabata workouts (and nearly every other form of sprint interval training) involve exercise done at near maximum effort for an incredibly short period of time.

The Tabata workout is based on 20 seconds of hard work followed by 10 seconds of low-intensity active recovery. This cycle is then repeated 8 times, giving you four minutes spent exercising.

The protocol laid out in the 1996 study consists of doing squats with 45 kilos (100 pounds) of weights per hand. That’s a lot of weight, so feel free to make do with the same weight as you would normally lift for bicep curls.

In addition to doing the squats, you also do a timed steady-state bicycle ride with your favorite member of the Lance Armstrong team (unless Lance is your favorite member of the Lance Armstrong team, in which case your workout will be even easier).

For those of you who don’t live near a weight set or controlled-environment indoor bike studio, Tabata workouts can also be done by doing any kind of high-intensity exercise.

Tabata Intervals

You can use nearly any type of exercise to do Tabata intervals, but timing is everything. You need to know just how long your workout lasts in order to have your workout timed correctly.

What are the downsides to Tabata? Is Tabata bad for you?

As with all types of training, there is also a downside to this seemingly low-impact workout style.

As mentioned before, sprinting puts a huge amount of stress on your muscles. This can lead to increased soreness. Once you have adapted to the workouts, and over time, it will become less sore and easier to do.

Nevertheless, it’s important to remember that sweat is a sign of improvement, and that even after recovery, your muscles will need more time to recover than what they would on a normal routine.

You shouldn’t have to worry about suffering from any serious side effects, apart from some initial discomfort. Nonetheless, if you are suffering from asthma, or have any joint discomfort or injuries, it’s recommended that you check with a doctor before deciding to start any new routines.

Quick Tabata Workout

Tabata workout is a simple 4-minute workout. It is very tough to complete a Tabata workout without taking a break and doesn’t even require any equipment. It is perfect for those who are short on time and those who really want to burn some calories.

For this workout, you will be doing one exercise for 20 seconds, and then resting for 10 seconds. These exercises are repeated 4 times. Make sure your heart rate is at an intermediate level to maximize the benefits of this workout.


Step 1: Warm up

Start by doing 2 minutes of warm up, then break for 20 seconds.

Flow Jumps

Step 2: Jumping Jacks

Jump up and spread your arms wide and then clap over your head. Then land and jump back to start. Repeat over the next 4 minutes with short 20 second breaks in between each exercise.

Step 3: Pushups

Get in an athletic stance and hold your hands shoulder-width apart and your feet 1.5 feet apart. Lower your chest to the floor and return. Repeat.

Step 4: Star Jumps

While keeping your arms straight and in front of you, jump and kick your legs out. Recover to a standing position. Repeat.

Step 5: Run on the spot

Run on the spot for 20 seconds. Don’t rest.

How many Tabata sets per workout?

The workout usually consists of 4 to 10 rounds of total.

Some people say that total Tabata workouts should be kept to no more than 3 in any one week while others may have a few that go on for weeks at a time.

Each interval set in the total Tabata cycle is going to be limited to a maximum of 8 rounds.

Again, tabata in most instances is typically going to last for 20 minutes.

Usually, you have a set count of rounds to be able to get through.

For example, you have 4 to 8 total cycles.

In those 4 to 8 cycles, you are going to have to work through each cycle two times.

Since you have a maximum of 8 rounds per cycle, each time that you complete the cycle, you will be able to do 8 intervals.

You will not be doing 8 rounds per cycle however, you will rather do 4 rounds and then during the second 4 rounds repeat that same series.

This is "double bagging" the work out, twice, to be able to measure and give you a better idea of your progress as well as improve your conditioning.

So, if you were working with a 20 minute overall Tabata workout and you had 4 cycles, which had a total of 8 intervals in them, then your breakdown would go as follows:

You would do 4 intervals during the first round and then during the second round you would be doing the same 4 intervals over again.

This may seem counterintuitive because you are still doing the same workout twice, so at the end of the workout you have really only completed 8 intervals and not 16 however; the idea is to build up your endurance so you can get a better idea of how you are placing your work during the cycle.

This will allow you to better finish up your workout and be able to get through more of the intervals without having a lot of breaks.

This is a way that you can build up your endurance as well as progress your overall stamina.

The other way that you can check your progress over time is to take another set where you do 4 intervals and then during the next 4 intervals that you back this cycle up, the second time though you are going to be doing all of the same intervals in reverse.

Tabata vs cardio, what’s the difference?

For all the benefits of tabata training, is there anything that this type of exercise can’t do? Tabata workouts have been enjoyed by people in almost every field including professional athletes, weekend warriors, office workers, students, and teenagers. Similar to other exercise and workout routines, people of all ages, genders, and fitness levels can do tabata workouts.

So what makes Tabata routines different from other exercise routines? Are there any similarities?

One of the main differences between tabata and cardio is that tabata workouts are purely interval training. The tabata workout is based on performing short exercises at a high intensity. These high intensity exercises are performed for 20 seconds and followed by 10 seconds of rest in between. The 20 seconds is based on completing eight repeats. This combination of high intensity exercises and low intensity rest periods creates a 1:8 ratio. The Tabata workout structure requires the person doing the fitness routine to go through a large number of repetitions.

This high number of repetitions is achieved by creating four minutes of tabata exercises. The four minutes are divided into eight rounds of 20-second exercises and 10-second breaks. The exercises are either done continuously for one four minute cycle, or you could break them up by doing a series of exercises for a minute, followed by low-intensity exercises for those 10 seconds.

Although this routine involves a lot of high intensity work, it focuses on two specific areas of fitness, including strength and endurance.

As you can imagine, the challenge of doing tabata workouts is intense, and the tabata workout routine is not for beginners. As with any intense training routine, the tabata workout can lead to some negative side effects, including that dreaded muscle soreness, as well as overuse injuries and burnout, especially if you are not careful. Experienced exercisers could find themselves struggling with illnesses because of the high intensity of this workout.

If you are new to the workout, it is wise to ease into the tabata approach. You can accomplish this by starting with one group of exercises, such as only doing high-knee exercises. Each time you do the tabata workout, you can add additional exercises or change up the ones you already do. In some cases, you could move more swiftly from exercise to exercise.

What’s the difference between HIIT and Tabata?

In essence, Tabata is an advanced version of HIIT. It’s essentially HIIT on steroids.

The intervals are shorter, but they’re more intense and harder to recover from, so you won’t be able to do as many rounds as you would with HIIT.

Why just 4 minutes? The idea behind Tabata is to push you to your limits for a brief period of time. After a few rounds, you will feel so exhausted that you won’t be able to carry on. Effectively, the session will feel more like a sprint rather than a prolonged workout.

It also limits the amount of equipment and space you need, which makes it easy to apply in many situations.

Tabata was originally developed with the intention of improving the speed of Olympic athletes. However, the method has since expanded and been adopted by the fitness industry as a whole for those looking to reap some of the aforementioned benefits.

As mentioned above, HIIT and Tabata have many things in common, so it makes sense that in the beginning, the two training methods were often paired together.

In fact, Tabata training was a result of a study where a HIIT group was compared to a group that did just low level intensity activity.

The HIIT group had to cycle at a relatively high intensity for 20 seconds, followed by 10 seconds of rest. The low intensity group had to cycle at a low intensity for 30 minutes.

Both groups improved their aerobic fitness, but surprisingly, the HIIT group saw far better results. The 20/10 interval training design was developed based on feedback from the HIIT group participants, which really emphasized the importance of shorter but high intensity training.

In this sense, the Tabata protocol served as a way to push the performance of conventional HIIT into the next level. While Tabata helped establish the effectiveness of HIIT, HIIT and Tabata are used quite differently today.

HIIT focuses on using different training principles to trigger the metabolic responses that help improve aerobic and anaerobic fitness, and yes, it’s effective.

However, for beginners, Tabata is still the best option, and a great place to start.

So, Tabata provides more gains than traditional HIIT. But what exactly does this mean for you?

What are the biggest Tabata mistakes people make?

Researchers are constantly discovering new ways to use Tabata to build endurance and get leaner faster. However, there are some common mistakes people make when they try to implement Tabata for themselves.

Not Understanding the Purpose – Much of the reason for Tabata’s success as a workout is the flexibility it provides you. There are countless ways your Tabata workout can be structured. And since it can be used for almost any goal, your workout design can vary as well. Don’t blindly follow someone else’s routine no matter how popular they seem. Take some time to figure out what your end goal is before creating your Tabata workout.

Missing Out on Key Benefits – The part that seems to fall between the cracks the most are the principles of Tabata. By focusing on a single exercise for the entirety of your Tabata workout, you aren’t getting the full benefit of Tabata. The idea of Tabata is to improve your aerobic and anaerobic abilities as well as your VO2 Max. Each Tabata workout should focus on one or two of these principles at once to really maximize your returns.

Over-Focusing on Speed – Though intensity is very important during Tabata workouts, speed is often a bit over-emphasized. Remember, Tabata workouts should hit every principle by keeping the duration, rest, and reps balanced. If you “go fast” too often during a Tabata workout, you’ll end up with a lot of problems. In particular, your interval times will become very inconsistent from one to the next, which is the opposite of how they should be structured.

Not Monitoring Progress – Like anything else in life, the only way to really improve is to track your progress. When you do this, you can identify what is working and what isn’t. Moreover, you can actually structure your workout to better suit your needs each day. For example, you may work on slowly getting your interval times to gradually get closer and closer to the overall deficit time while increasing the amount of work you complete per round each time.

What are some Ideal Tabata exercises?

To get you started, here are some of the best quick bursts that you can do, either on your own or with an interval training machine like a treadmill:


The number one go to Tabata exercise is sprinting. This is because it’s effective and popular, you can do it anywhere anytime, and you need no equipment or preparation.

Bike Riding

Cycling on a stationary bike, or even outside, is another good option for Tabata exercise. This is also very popular, which means that most gyms and public locations have decent equipment that you can use to complete intense intervals.


Whether you’re wearing weighted vest or not, lunges are effective at working your legs.


One of the best all around exercises, pushups are good for the upper body. You can make them more intense by simply doing more at once.


Planks work your core and build your abdominal muscles.


Leap your way to better cardiovascular health with this fun exercise.

Jumping Jacks

Jumping jacks are like jumping jacks, except cooler.


Burpees are a staple of many types of workout routines, so you can also do Tabata burpees.

Short Intense Interval Training (Sprint Workouts) Difference between Sprint Workouts, HIIT, Low Intensity Steady-State Cardio, Tabata

Tabata intervals can be done at low to moderate intensities such as brisk, gentle jogging. There is a considerable difference between HIIT and cardio.

Interval workouts are those where the intensity is regulated. That is, you can set a target heart rate, speed or pace and stay within the limits of that intensity level. You can use this interval training to train for 5k, 10k, half-marathon, full marathon, athletics, soccer, football, basketball, baseball, cycling, hockey and other sports or just to enhance fitness for general purposes.

HIIT workouts, or High Intensity Interval Training, is however all about pushing yourself to the maximum. You push your body to work at higher intensities for very short periods of time before you rest and recover.

HIIT workouts are intense and when not done properly can cause damage to your knees, joints and other body parts.

Can I combine Tabata with CrossFit?

Are you a CrossFitter looking to add in some Tabata? Rather than perform straight Tabata workouts, make those Tabata intervals part of your CrossFit workouts for a different flavor of the program.

Combining Tabata with CrossFit is a great way to add variety to your workouts and give it to you the flame.

If you combine Tabata with CrossFit, keep these things in mind:

Focus on aerobic conditioning during the tabata intervals.

Pick an activity that you’re going to be able to perform the Tabata intervals for.

Rather than just doing a straight 40/20 interval, adjust it to work the target muscle group of the day.

Focus on getting the best out of your Tabata that day by going at 100%. No rest until 8 rounds have been completed.

Perform Tabata intervals late in the workout to get the most out of them.

What Are the Benefits of Tabata Intervals?

Research has shown that Tabata training can cut down on strength training time. Tabata intervals can provide most of the benefits of a typical hour-long strength training workout in just 4 minutes.

Tabata training helps you:

  • Build muscle
  • Faster
  • Increase endurance
  • Cut body fat
  • Improve mood…

Tabata training can basically make you a better athlete. It generally works best if you have to deal with different stability issues, such as when you’re sprinting or cycling.

The research was conducted by Hisham Ziauddeen, et al, at the University of Kent, United Kingdom. The focus of the experiment was to compare the results of the Tabata intervals with a typical 60 minute training session.

The Tabata protocol was 20 seconds of all-out exercise, and 10 seconds recovery. Participants went through this for a total of 8 rounds, which lasted four minutes.

Meanwhile, the standard CrossFit workout ditched the traditional exercise cardio altogether, focusing on weightlifting and endurance exercises.

The Tabata workout had the following:

High intensity aerobic exercise.

Strength-endurance exercise.

High intensity exercise.

The standard CrossFit exercise class consisted of the following:

High intensity strength training.

High intensity aerobic exercise.

Anaerobic exercise.

Can I combine Tabata with Yoga?

Yes, you can use Tabata to complement any exercise or sport that you participate in. Yoga is fairly popular among the fitness crowd, and Tabata has been implemented to compliment this exercise system.

Many enthusiasts of both yoga and Tabata have reported benefits such as increased muscular strength, muscular endurance, agility, stamina, and metabolism.

While it’s definitely possible to keep the benefits Tabata can provide and still do yoga, it’s somewhat difficult to incorporate Tabata while practicing yoga.

The most common challenge is breathing. Since Tabata is High-Intensity Interval Training (HIIT), which requires short bursts of energy, it’s nearly impossible to combine the breathing techniques associated with yoga with the exercises of Tabata.

However, depending on the duration at which you stay in a pose, it would be possible to apply Tabata to yoga. If you want to give it a try, there are a few poses that are most beneficial for Tabata.

These include:

  • The Plank
  • The Downward-Facing Dog
  • The Cobra
  • The Downward Dog

These poses are excellent because they build core strength and muscle endurance.

What Are the Benefits of Doing Tabata on a Treadmill?

Because of the flat ground and level surface, treadmills are widely preferred over other equipment for practicing Tabata.

One of the reasons runners use a treadmill is for convenience. While jogging at a constant pace outside is convenient in the sense of not needing any sort of equipment, it’s not very convenient to maintain that regular your running schedule.

A treadmill lets you exercise and train at your convenience, as it requires no planning to get started. It’s also easier to practice Tabata on a treadmill than it is with other equipment because of the flat ground.

Hiking, because of the uneven ground, would make it difficult to stay at the correct pace. A step machine would also have the same problem because one side of the machine would need to be up while the other side would need to be down.

Different Types of Treadmill Treadmills

There are several different kinds of treadmills, but most fall into one of three categories:

  • Manual
  • Electric
  • Foldable