Get the App on

Welcome to the exhilarating world of Tabata workouts, where fitness meets efficiency, and every second counts. Designed with the precision of Japanese training techniques and tailored for the modern fitness enthusiast, Tabata workouts are a testament to loving your body through dedication and resilience.

Let’s break down everything you need to know about Tabata workouts - from their origins and structure to a diverse range of exercises suitable for all fitness levels. We also provide a curated workout plan and answer frequently asked questions to equip you to embrace this dynamic training style fully.

Jump to:

What are Tabata Workouts?

Tabata workouts are a specialised form of High-Intensity Interval Training (HIIT) characterised by their unique structure and efficiency. In a typical Tabata workout, you exercise at maximum effort for 20 seconds, followed by 10 seconds of rest. This cycle is repeated eight times, amounting to a total workout time of 4 minutes.

Designed for optimal fitness results in minimal time, Tabata workouts can include a variety of exercises, such as sprinting, cycling, jump squats, or burpees, making them versatile and adaptable for different fitness levels and goals. This method, known for boosting cardiovascular health, improving endurance, and aiding in weight loss, is an effective, time-efficient workout strategy for those seeking significant fitness results through short, intense sessions.

  • Origin: Developed by Dr. Izumi Tabata, this method was initially used to train Olympic speed skaters.
  • Structure: A typical Tabata workout is structured in intervals: 20 seconds of high-intensity exercise followed by 10 seconds of rest. This cycle is repeated eight times, totalling 4 minutes.
Plus-sized woman doing home workout in gym gear

The Benefits of Tabata Workouts

Tabata workouts are not just a trend; they are backed by science and offer a range of benefits.

  • Efficiency: In today's fast-paced world, finding time for lengthy workouts can be challenging. Tabata is a saviour, offering a full-blown workout in just 4 minutes.
  • Flexibility: You can perform a Tabata workout at home or in a gym, with equipment, or just using your body weight.
  • Versatility: It can include various exercises, from sprinting to squats, making it diverse and adaptable.

The Ultimate Tabata Workout Plan

For those new to Tabata, beginning with a simple at-home workout is an excellent way to get started. No special equipment is needed, just your enthusiasm and some basic exercises.

This comprehensive workout plan combines a variety of exercises, making it perfect for a Tabata workout at home or in the gym. It's an all-encompassing routine that includes elements of a Tabata bodyweight workout, ensuring a balanced workout covering all major muscle groups.

Monday – Full Body Blast5-minute warm-up- Squats for lower body strength.
- Push-ups for upper body and core.
- Jumping jacks for a cardio boost.
Wednesday – Core and Cardio Focus5-minute warm-up-Mountain climbers for core strengthening and cardio.
-Burpees for a full-body challenge.
-High knees for improving cardiovascular fitness.
Friday – Strength and Endurance5-minute warm-up- Lunges for leg strength and stability.
- Tricep dips for upper arm toning.
- Planks for core endurance.

Each exercise lasts 20 seconds with a 10-second rest, repeated eight times. Remember to listen to your body and make modifications as needed, especially if you're following a Tabata beginner workout plan.

Frequently Asked Questions

Beginning a Tabata workout journey often raises several questions, especially for those new to this exercise. To help clarify common queries and provide deeper insights into the world of Tabata, we've compiled a list of frequently asked questions.

Workout equipment flat lay, trainers and weights and water bottle

Is Tabata Better Than HIIT?

It's important to understand that while all Tabata is a form of HIIT, not all HIIT is Tabata. Tabata stands out due to its highly specific format: 20 seconds of intense effort followed by 10 seconds of rest, repeated eight times for four minutes. This makes Tabata a more structured and time-efficient form of HIIT, often with higher intensity levels.

Conversely, HIIT workouts are more flexible regarding exercise duration and rest periods, allowing for a broader range of workout structures. Both Tabata and HIIT effectively improve cardiovascular fitness endurance and aid in weight loss. Therefore, neither is 'better' overall; they cater to different workout styles and objectives.

Does Tabata Support Weight Loss?

Tabata is indeed effective for supporting weight loss. The afterburn effect, or Excess Post-Exercise Oxygen Consumption (EPOC), where your body continues to burn calories at an elevated rate even after the workout is completed, is a key factor in its effectiveness for weight loss.

Additionally, Tabata workouts build muscle mass to increase the basal metabolic rate, meaning your body burns more calories at rest. This combination of high-intensity exercise and increased post-workout calorie expenditure makes Tabata a highly efficient workout for those looking to lose weight. It’s important to note, however, that weight loss results are most effective when combined with a balanced diet and healthy lifestyle.

Is it Okay to do Tabata Every Day?

While it is physically possible to do Tabata workouts every day, it's generally not recommended due to the high intensity of these exercises. Tabata places significant stress on the body, requiring adequate recovery time to prevent overtraining and injury.

For most individuals, people Tabata workouts two to four times per week is optimal. This frequency allows for recovery and helps maintain a balanced fitness routine. On non-Tabata days, lower-intensity activities like steady-state cardio, yoga, or light walking can maintain fitness levels without overstraining the body. Always listen to your body and adjust your workout frequency and intensity based on personal fitness levels and health conditions.

Say Hello to a Healthier You With Centre of Excellence

Whether you're a beginner in the world of fitness or looking to deepen your knowledge, our Clinical Weight Loss Coach Diploma Course offers comprehensive insights into effective weight management and fitness strategies.

For a limited time, join our course at a special price of £29 and embark on a journey to better health and wellness.

Inspiration just for you!

To try some of our most popular courses for free, enter your
email and we'll send you some samples of our favourites.

Image of person of color holding a large envelope


There are no comments yet.

Leave a comment

You must be logged in to submit a comment.