Tabata - Rules, Effects, Sample Exercises
Tabata is a short, high-intensity interval workout that is gaining popularity among athletes and physically active people. This demanding form of exercise can boost metabolism, slim the body, and help improve overall fitness. What exactly is Tabata? What does a Tabata workout look like? What results can you expect from doing these intense exercises?
Table of contents
What is Tabata?
Tabata is a high-intensity interval metabolic workout. The name comes from its creator, Dr. Izumi Tabata, a Japanese scientist who, in 1996, conducted research on Olympic speed skaters to examine the benefits of anaerobic interval training. His goal was to design an optimal training method that would quickly increase the body’s performance – and that’s how Tabata was created.
Rules of Tabata training
Tabata workouts consist of simple exercises done in a short time but at high intensity. One exercise is performed for 20 seconds, followed by a 10-second rest. Each set takes 30 seconds, and during a full workout you typically complete eight sets – meaning the main part of Tabata lasts 4 minutes. Including a proper warm-up and stretching afterward, the whole session can take around 12 minutes.
Tabata allows for both anaerobic and aerobic work. It can include different types of exercises, which can be easily performed in the gym or at home – all you really need for an intense home workout is an exercise mat.
How often should you do Tabata exercises?
Tabata is intense and should not be performed daily, as doing it too often can overstrain the body, increasing the risk of injury and exhaustion. It is recommended to do Tabata 2–4 times a week.
Studies suggest that first results from regular Tabata training can be seen after about two weeks. However, to achieve the expected benefits, you need to work at your maximum effort during each session.
Who is Tabata training for?
Tabata is a demanding and intense interval workout, so it is not suitable for everyone.
It was designed with experienced athletes in mind. Intermediate-level sports enthusiasts can also benefit from short, intense workouts. Beginners, especially those who have not exercised in a long time, should not start their fitness journey with extreme Tabata sessions – the high intensity could strain muscles and cause injuries.
Since Tabata often includes jumps, it should be avoided by people with joint or tendon problems and those recovering from injuries. It is also not recommended for individuals with high blood pressure, asthma, respiratory diseases, uncontrolled diabetes, or certain vision problems.
Benefits of Tabata
Tabata is increasingly popular among athletes for a reason. This metabolic training can speed up metabolism and help burn fat more effectively. Besides calorie burning, Tabata can improve both aerobic and anaerobic endurance. Research shows that a 4-minute Tabata session can produce better results than a traditional 60-minute aerobic workout.
Regular Tabata workouts can also increase stamina, improve overall fitness, and shape a leaner figure.
Advantages of Tabata
While Tabata isn’t for everyone, it can bring many benefits:
- short workout time – only four minutes of intense effort can deliver results,
- boosted metabolism – as a metabolic workout, Tabata may increase fat-burning rates, with studies showing that metabolism can remain elevated for up to 24–48 hours after the workout,
- improved stamina,
- increased aerobic and anaerobic capacity – doing Tabata four times a week can raise both by 28%, and VO₂ max can improve by up to 15%,
- engagement of multiple muscle groups – a Tabata session can work the abs, legs, back, and arms,
- better overall physical condition,
- improved body shape.
Tabata for beginners - how to start?
Tabata is not recommended for people just starting their fitness journey, but it’s great for athletes who want to break their training routine.
Before starting the intense 4-minute session, you should do a proper warm-up lasting 5–10 minutes to lower the risk of injury. Then, move on to Tabata.
To make timing easier, you can use a stopwatch or a dedicated Tabata app that signals when to switch between effort and rest. Choose a variety of exercises to engage different muscle groups. A beginner’s Tabata may include:
- jumping jacks,
- jump rope,
- squats,
- squat jumps,
- crunches,
- push-ups.
After the main workout, remember to stretch to reduce the risk of soreness and injury.
Examples of Tabata exercises
Examples of exercises you can include in a Tabata workout:
- burpees,
- jumping jacks,
- jump rope,
- plank,
- push-ups,
- squats,
- crunches,
- squat jumps,
- lunges,
- mountain climbers,
- running in place,
- boxer’s shuffle,
- wall push-ups,
- high knees.
Tabata workout sets - sample training plans
You can do Tabata at home without any equipment or at the gym with kettlebells, a barbell, or dumbbells. Choose exercises that match your needs and fitness level – this will lower the risk of injury and help you get better results.
Sample beginner Tabata workout:
- 5-minute full-body warm-up,
- 20 seconds jump rope, 10 seconds rest,
- 20 seconds squats, 10 seconds rest,
- 20 seconds plank, 10 seconds rest,
- 20 seconds crunches, 10 seconds rest,
- 20 seconds jumping jacks, 10 seconds rest,
- 20 seconds squat jumps, 10 seconds rest,
- 20 seconds plank, 10 seconds rest,
- 20 seconds crunches, 10 seconds rest,
- 5-minute full-body stretching.
Sample advanced Tabata workout:
- 5-minute full-body warm-up,
- 20 seconds jump lunges, 10 seconds rest,
- 20 seconds kettlebell deadlifts, 10 seconds rest,
- 20 seconds pull-ups, 10 seconds rest,
- 20 seconds burpees, 10 seconds rest,
- 20 seconds push press, 10 seconds rest,
- 20 seconds plank, 10 seconds rest,
- 20 seconds diamond push-ups, 10 seconds rest,
- 20 seconds jump lunges, 10 seconds rest,
- 5-minute full-body stretching.
Contraindications for Tabata
Tabata is not suitable for people with a sedentary lifestyle, as well as those with cardiovascular or respiratory conditions. This type of training is also not recommended for individuals with joint pain or athletes recovering from injuries.