tabata workouts - Tabata workout Guidetabata workouts

Tabata workouts are a type of high-intensity interval training (HIIT) that involve alternating between 20 seconds of work and 10 seconds of rest for a total of 4 minutes. This type of workout is very effective for burning calories and improving cardiovascular health.

What is Tabata training?

Tabata training is a type of HIIT that was developed by Dr. Izumi Tabata in the 1990s. Dr. Tabata was studying the effects of exercise on endurance athletes, and he found that short bursts of high-intensity exercise were more effective for improving endurance than longer periods of moderate-intensity exercise.

How does Tabata training work?

Tabata training works by pushing your body to its limits for short periods of time. This type of training causes your body to produce lactic acid, which is a byproduct of muscle metabolism. Lactic acid buildup can cause muscle fatigue, but it also stimulates muscle growth and repair.

Benefits of Tabata workouts

Tabata workouts offer a number of benefits, including:

  • Burn calories quickly: Tabata workouts are very effective for burning calories. A study published in the Journal of Applied Physiology found that Tabata training burned more calories in 4 minutes than moderate-intensity exercise burned in 20 minutes.
  • Improve cardiovascular health: Tabata training is a great way to improve cardiovascular health. It helps to strengthen the heart and improve circulation.
  • Build muscle: Tabata training can also help to build muscle. The short bursts of high-intensity exercise stimulate muscle growth and repair.
  • Improve endurance: Tabata training is a great way to improve endurance. It helps to increase the body’s ability to use oxygen efficiently.
  • Save time: Tabata workouts are very short, so they are a great option for people who are short on time.

How to do a Tabata workout

To do a Tabata workout, simply choose an exercise and alternate between 20 seconds of work and 10 seconds of rest for a total of 4 minutes. You can repeat the Tabata cycle as many times as you want.

Here are some examples of Tabata exercises:


squats - tabata workouts


lunges tabata workouts
lunges tabata workout


burpes- tabata workout
burpes- tabata workout

Mountain climbers

mountain climbers workout
mountain climbers workout

Jumping jacks

jumping jack tabata exercise
jumping jack tabata exercise


push ups tabata exercise
push ups tabata exercise




planks - core workouts
planks – core workouts

Butt kicks

butt kicks
butt kicks

High knees

high knees workout
high knees workout

You can also do Tabata workouts with weights or other equipment. For example, you could do a Tabata cycle of dumbbell rows or kettlebell swings.

Tips for getting the most out of your Tabata workouts

Here are some tips for getting the most out of your Tabata workouts:

  • Warm up before you start: It is important to warm up before you do any type of workout, but it is especially important before Tabata workouts. Warming up helps to prepare your body for exercise and reduces your risk of injury.
  • Choose challenging exercises: Tabata workouts are most effective when you are challenging yourself. Choose exercises that are difficult but doable.
  • Push yourself: Tabata workouts are tough, but it is important to push yourself during the work intervals. The harder you work, the more calories you will burn and the more benefits you will see.
  • Take short breaks: Tabata workouts involve short breaks, but it is important to use those breaks to rest and recover. Don’t talk or walk around during the breaks.
  • Listen to your body: If you feel any pain, stop and rest. Don’t push yourself too hard, especially when you are first starting out.

Sample Tabata workout

Here is a sample Tabata workout that you can try:


  • 5 minutes of light cardio
  • 10 reps of each of the following exercises:
    • Arm circles
    • Leg swings
    • Torso twists
  • 5 minutes of dynamic stretches, such as high knees and butt kicks


  • Squats: 20 seconds of work, 10 seconds of rest
  • Lunges: 20 seconds of work, 10 seconds of rest
  • Burpees: 20 seconds of work, 10 seconds of rest
  • Mountain climbers:20 seconds of work, 10 seconds of rest

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Prashant V