What Is a Tabata Workout? | 3 Benefits of Tabata Training

What Is a Tabata Workout?  |  3 Benefits of Tabata Training


Let's face it, no matter how strongly you want to reach your fitness goals or see results from your workouts, spending the entire day sweating isn't realistic for the majority of people. That's why Tabata-style workouts are so popular these days. But, what exactly is Tabata? Continue reading to find out.


What is a Tabata Workout?


Tabata is a high-intensity interval training technique (HIIT). Initially, it used to be 20 seconds of furious cycling followed by a 10-second rest period. This was repeated eight times, for a total of four minutes. The practice was named after Izumi Tabata, one of the Olympic speed skating team's training coaches who first attempted it. Today, Tabata workouts not only use cycling but any workout that will push you to your limit.

The following is the program's structure:

  • Work out intensely for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds


What Exercises Does Tabata Include?


A lady sitting on the floor with her legs together in the air and her arms held out in front of her

Credit: Greatist


Tabata workouts include a variety of exercises.

Tabata training has the advantage of requiring no special equipment. Basic bodyweight exercises that use your bones and bulk instead of weightlifting plates can be used to build the full regimen. Tabata is also a form of strength training.

The following are some bodyweight workouts that go well with Tabata:

  • Push-ups
  • Skate lunges
  • Mountain climbers
  • Burpees
  • Squat jumps
  • Jumping jacks
  • Crunches


Is Tabata the Same As High-Intensity Interval Training (Hiit)?


Tabata and traditional HIIT are both types of high-intensity interval exercises that burn a lot of calories. They are, however, not identical.

HIIT workouts were created by runners, whilst Tabata workouts were created by speed skaters. A HIIT workout is less rigorous than a pure Tabata workout.

HIIT workouts are also more adaptable than Tabata workouts since they employ a variety of activity to rest ratios. While Tabata programs keep to a 20:10 interval(20 seconds of vigorous exertion 10 seconds of rest or low-intensity workouts), HIIT workouts can have any ratio like 1:1, 1:2, or 1:10(1 minute of vigorous exertion 10 seconds of rest, or low-intensity workouts).


Tabata Workout Tips


A lady standing with feet apart and lowering her body by bending her knees, holding her arms out for balance

Credit: Shape Magazine


It's understandable if Tabata sounds frightening. These are some things you can attempt if you're new to Tabata.


1) Start With Warming Up


Before trying this type of workout, make sure you've warmed up for at least 10 minutes.


2) Begin Slowly


Start with 5 to 6 cycles of each exercise and extend the rest to 20 to 30 seconds if you're new to this form of training. To add additional intensity, gradually decrease the rest times and increase the number of cycles as you get a feel for the workout and gain stamina.


3) Rest


Rest for at least 60 seconds between sets if you're doing more than one Tabata session.


4) Keep a Close Eye on Your Intensity


As you progress through each cycle, the intensity increases, peaking at the end of the workout when muscles are weary and form becomes sloppy (making you more vulnerable to injury).


5) Take Days Off


To avoid overtraining and injury, do this workout no more than 1 to 2 times a week, with recovery in between.

 Tabata Workout Tips Infographics


Benefits of Tabata


1) Strengthens the Heart and Circulatory System


It is beneficial to maintain a high heart rate since it aids in the development of cardiorespiratory endurance. Tabata can boost your aerobic and anaerobic capacity, which means you'll utilize more oxygen during your workout. As a result, your heart and lungs will be healthier.


2) The Workouts Are Only a Few Minutes Long


Tabata cycles, which involve four minutes of exercise at a time, are a handy length of time for most individuals to fit into their daily schedules.


3) Weight Loss


Tabata is an intense exercise. It puts your body under a lot of stress, which causes you to burn more calories in a shorter amount of time. You can burn 15 calories every minute by doing a Tabata workout. This fitness plan is ideal for people who want to lose weight.




Tabata training will help you take your workouts to the next level, whether you're a dedicated athlete or simply want to enhance your fitness level. They're a great choice if you're short on time or simply don't want to devote a lot of time to your fitness routine.


Featured Article

How to Foam Roll Calves

How to Foam Roll Calves

Feeling calf tightness or discomfort in your calves is common, especially for athletes or anyone who spends a...
Jul 15, 2024
How to Foam Roll Hamstrings

How to Foam Roll Hamstrings

Did you know that using a foam roller can improve flexibility and reduce muscle soreness? According to studies,...
Jul 08, 2024
How to Massage Feet Yourself

How to Massage Feet Yourself

If your job requires you to be moving all day or if you're generally busy, your feet and...
Jun 25, 2024
Why Are My Hips So Tight?

Why Are My Hips So Tight?

Tight hips affect runners, athletes, and 9-5 office-goers. It can be caused by injuries or simply by long...
Jun 20, 2024