Tabata is a high-intensity interval training (HIIT) workout style that burns calories and keeps you fit in just 4 minutes.
This method was developed by Dr. Izumi Tabata from the National Institute of Fitness and Sports in Japan through a study in 1996.
How Does Tabata Work?
- 20 seconds of all-out, high-speed exercise
- 10 seconds of rest
- Repeat this cycle for 8 rounds = total 4 minutes
Benefits of Tabata
- Time-saving
- Burns fat and builds muscle
- Boosts focus due to short intense rounds
- Improves heart health
- Can be done anywhere, no equipment needed
Tabata Routine (Beginner Level)
- Bodyweight Squats – 20 sec
2. Rest – 10 sec
3. Push-Ups – 20 sec
4. Rest – 10 sec
5. Mountain Climbers – 20 sec
6. Rest – 10 sec
7. Jumping Jacks – 20 sec
8. Rest – 10 sec
Repeat for 2 rounds = 4 minutes
Tabata Routine (Intermediate Level)
- Burpees – 20 sec
2. Rest – 10 sec
3. Jump Lunges – 20 sec
4. Rest – 10 sec
5. High Knees – 20 sec
6. Rest – 10 sec
7. Push-Up to Plank – 20 sec
8. Rest – 10 sec
Repeat for 2 rounds = 4 minutes
Important Notes
- Always do a 5-minute warm-up before starting
- Finish with 2–3 minutes of stretching
- If you have high blood pressure or heart problems, consult a doctor first
- Poor form can cause injuries, so maintain correct posture
- Though short, Tabata is very effective, especially for busy people with limited time