If you’re getting bored with the same old workouts and want to try something new, give Tabata a try. A Tabata workout is a form of High-Intensity Interval Training (HIIT) that allows you to exercise at a high intensity in a short amount of time.
Even though it’s quick, many studies show that Tabata is highly effective for burning calories and fat. And that’s not all; it comes with plenty of other benefits too! Let’s dive into the full details below!
What Is a Tabata Workout?
A Tabata workout is a type of high-intensity exercise performed in a short amount of time, just 4 minutes per session. The method involves exercising for 20 seconds, followed by 10 seconds of rest, repeated for 8 cycles.
These fast-paced movements push your heart rate up toward its maximum fat-burning zone. Meanwhile, the very short rest period, only 10 seconds, helps keep the calorie burn going even while you’re briefly resting.
In general, Tabata workouts use common exercises such as sprints, burpees, squat jumps, and more. What sets Tabata apart from regular workouts is its much higher intensity, allowing your body to work at its maximum capacity in a short period of time.
Benefits of Tabata Workout
In addition to improving overall fitness, here are some of the health benefits of Tabata workouts that you should know:
- Effective for burning calories and fat
- Helps build muscle strength
- Improves cardiovascular and respiratory endurance
- Increases heart rate efficiency
- Boosts metabolism
Basic Rules of Tabata Workout Movements
Before trying Tabata movements, it’s a good idea to understand the basic rules first. A Tabata workout consists of 8 intervals completed in 4 minutes. The exercises in each session can vary, with different movements performed in each set.
In addition, since Tabata is a high-intensity workout, it is not recommended to do it every day. Instead, you should limit it to about 1–2 times per week.
For beginners, one Tabata session is usually enough. Meanwhile, those who are more experienced can perform up to 4–5 sessions (around 20 minutes total).
Don’t forget to do a warm-up for at least 10 minutes before starting this workout.
How to Do a Tabata Workout
A Tabata workout is an exercise you can do anywhere, including at home. That’s because it doesn’t require any special equipment. You only need comfortable workout clothes, proper sports shoes, and a mat to prevent slipping on the floor.
Here’s a simple guide on how to do a Tabata workout.
Tabata set 1
The first set of a Tabata workout consists of burpees and mountain climbers. Each movement is performed for 20 seconds, followed by 10 seconds of rest. You can repeat each exercise 4 times, for a total of 4 minutes. After completing the set, take a 1-minute rest. Here’s how to do it:
Burpees
- Start from a standing position, then slowly lower your body into a half-squat with both hands placed on the floor.
- Kick both legs back and lower your body as if doing a push-up. Make sure your body forms a straight line from head to heels.
- Return to the squat position, then jump up while swinging both arms straight overhead.
- Land back in a squat position, and repeat the movement.
- Perform burpees for 20 seconds, then rest for 10 seconds before moving on to the next exercise.
Mountain climbers
- Position your body as if you’re about to start a push-up. Make sure your body forms a straight line from head to heels.
- Then, bend one knee and bring it toward your chest.
- Alternate with the other leg, as if you’re running in place.
- Keep your hips aligned with your body and bring your knees as close to your chest as possible.
- Perform mountain climbers for 20 seconds, then rest for 10 seconds.
Tabata set 2
The second Tabata set includes squat jumps and high knee jogs. Just like the first set, perform each movement for 20 seconds, followed by 10 seconds of rest.
Squat jump
- Stand with your feet set wide apart. Place both hands behind your head with your elbows pointing outward.
- Bend your knees until your thighs are parallel to the floor.
- Then push through your toes to jump as high as possible.
- Land back in a squat position, and repeat for 20 seconds.
High knee jog
- Stand upright with your feet hip-width apart. Keep your gaze forward and let your arms hang naturally by your sides.
- Lift one knee up to hip level while bending your elbows so your upper arms move close to your chest.
- Then slowly lower your leg back down.
- Repeat the movement with the other knee, so each step moves you forward like a light jog.
Tabata set 3
The third Tabata set consists of jump kicks and side-to-side jumping lunges. Here’s how to do them.
Jump kicks
- Stand upright with your feet together. Bend your arms and raise them slightly upward.
- Swing one leg forward up to waist height or higher. Make sure your knee stays straight and does not bend.
- Repeat the movement with the other leg.
Side-to-side jumping lunges
- Stand upright with your feet set wide apart. Keep your arms by your sides.
- Reach your right hand toward your left foot, while extending your other arm straight upward.
- Repeat the movement on the opposite side.
Once you’ve completed all the Tabata sets, take about 5 minutes to cool down with stretching or light cardio. This helps prevent injury and reduces post-workout soreness.
Don’t push yourself if you’re already feeling exhausted. You can gradually increase your workout intensity after about 5 days, once your body has adapted.
This workout may not be suitable for individuals with obesity or joint and bone issues. If you have these conditions, consider low-impact exercises to reduce the risk of injury.
That wraps up the overview of what a Tabata workout is and how to do it. So, are you interested in giving it a try at home? It can be a great solution if you have a busy schedule but still want to stay active!
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