Benefits of Tabata, Plus a Tabata Workout

Everyone wants to spend less time in the gym and burn more calories. Tabata can help provide a high-intensity workout, within 4 minutes, that results in high calorie-burning effects. Incorporate Tabata if you’re looking for more of a challenge within your weight-training workout.

What is Tabata?

Tabata is a training regimen that involves high intensity exercise intervals. It includes 20 seconds of work followed by 10 seconds of rest. Dr. Izumi Tabata developed this training pattern as a 4-minute program. This is meant to promote maximum effort training in a short period.

You can expect a Tabata exercise routine to be quick and efficient, allowing you to spend less time in the gym and maximizing your results. You can burn serious calories and even build muscle without any equipment. This is great because no matter how much a client might enjoy working out, it’s not realistic for someone to spend all day in the gym.

Oftentimes Tabata is not necessarily completed on its own, but rather implemented into a routine. During this 4-minute routine, you go all-out for 20 seconds and rest for 10 seconds. You will complete a total of eight rounds. This is meant to increase your heart rate and boost your metabolism.

Don’t confuse HIIT with Tabata. High intensity interval training is a broad term. View Tabata more as a type of HIIT workout.

Benefits of Tabata

Tabata has many advantages when it comes to training. It’s more than simply a quick workout style. Additional Tabata benefits include:

• Efficient and short in duration

• Requires little to no equipment

• Boosts metabolism and calorie burn

• Easily modifiable

• Improves strength and endurance

• Reduces injury risk

So, what does this mean for you? This means if your goal is to lose weight, build muscle, gain strength, or improve endurance, Tabata is beneficial. It can provide full-body workouts and increase your overall health. No matter your fitness level, you can modify these workouts to prevent injuries in the future. You can expect Tabata to target both aerobic and anaerobic training.

Tabata Interval Training

Just because Tabata is quick and effective doesn’t mean you should rush the workout. It is important to warm up before your workout and include some other form of training alongside the Tabata.

As a personal trainer, ensure your clients are not sacrificing form for speed. Tabata workouts are meant to be performed quickly and with maximum effort, which leaves room for compromised form. An effective way to help with this besides cueing is incorporating some of the Tabata workout movements in your client's warm-up routine.

There are many ways to incorporate Tabata into your training sessions. Consider using it when traveling, at home, or in the gym. For clients limited on gym equipment or are tight on time, recommend a Tabata workout. If clients cannot tolerate a lot of impact, try implementing high intensity low impact training.

Sample Tabata Workout:

• Exercise 1: Dumbbell Squat to Press - 20 seconds as many reps as possible, 10 seconds of rest

• Exercise 2: Renegade Row - 20 seconds as many reps as possible, 10 seconds of rest

• Exercise 3: Kettlebell Swing - 20 seconds as many reps as possible, 10 seconds of rest

• Exercise 4: Jump Rope - 20 seconds as many reps as possible, 10 seconds of rest

Take 10 seconds of rest before moving to the next exercise. Repeat these 4 exercises for two rounds.

Tabata Workout Considerations

There are a couple of things to consider when starting Tabata. It is very intense and can discourage clients after just one session. Consistency is key when it comes to any workout, but especially Tabata. It can be beneficial to set expectations for your clients before they start. Understanding that they may have to work up to full intensity over time will keep them motivated and consistent.

As a Personal Trainer, set a plan and realistic goals for your client. This should be based on their fitness level and previous performances. Always warm up before the workout, emphasize form, and time the intervals appropriately.

20-Minute Tabata Workout

This workout will incorporate eight different exercises. The goal is to complete as many reps as possible in 20 seconds for each exercise. Follow each exercise with 10 seconds of rest before moving on to the next exercise. Complete no more than 3 full rounds. Complete the warm-up the same way. For the warm-up, complete only 1 full round.

The Warm-up

Tabata is strenuous and very taxing on the body because you push yourself to the max. Warming up appropriately before a session can help improve blood flow, prevent injury, and maximize recovery.

#1 Bodyweight Squat

In a standing position, set your feet shoulder or hip-width apart. Begin lowering your body into a squat by bending at your knees and hips. As you descend, raise your arms out in front of your body. Keep your chest tall and look straight ahead. Stand back up by extending your legs and hips. Lower your arms down to the side of your body and repeat.

#2 Warm-up Run

You can choose to run for a set distance or just run in place. Running is a great dynamic warm-up that elevates heart rate. This helps increase blood flow and activate muscles leading to reduced injury during exercise. Be sure to pump those arms and move those feet.

#3 High Knees

Begin by lifting your right knee toward your chest. At the same time, bring your left arm forward, just as if you were running. Once your right foot hits the ground, quickly switch to driving the opposite knee up. Continue to transition between the opposite leg and arm as you perform high knees.

The Workout

Perform 20 seconds of work, rest for 10 seconds, then move to the next exercise.

# 1 Squat Jump

Begin your squat jump with your feet shoulder-width apart, and begin to squat down. Keep your arms out in front of your body until your thighs are parallel to the ground. Stand back up and explode up off the ground. Bring your arms behind your body when you leave the ground. Land softly and immediately move into the next rep.

# 2 Alternating Step-ups with Knee Drive

Find a bench or sturdy object that is no taller than your knee height. Take one step forward up onto the bench and stand tall. At the same time, drive the opposite knee up into your chest. Now, step back down with that same leg. Be sure to alternate legs that you step with during the set.

# 3 Push-up to Shoulder Tap

In a high plank position, lower your body down into a push-up. Once you complete one rep, tap your right shoulder with your left hand. Complete another push-up and then tap your left shoulder with your right hand. Repeat for the entire set. Be sure to keep your core tight and limit the rotation or movement at your hips.

# 4 Lateral Jump to Burpee

Set up a barbell or object that you can jump over. The object height shouldn’t be taller than your mid shin. With one side of your body facing the barbell, drop down into a burpee. Quickly jump back up to the standing position. Immediately jump laterally over to the opposite side of the barbell. Perform another burpee and repeat, jumping back and forth.

# 5 Jumping Jacks

In an upright position, keep your arms and hands down to the side of your body. Start by jumping your feet out while bringing your arms above your head. Jump your feet back together and bring your arms down to the side of your body. Repeat for the entire set.

# 6 Box Toe Taps

Find a box that is no taller than 6 inches. Bring one foot up to the top of the box, quickly touch the box, and switch to the opposite foot. Repeat for the desired set of 20 seconds. Utilize your arms for coordination, power, and speed.

# 7 Box Jumps

Position a secure object or box in front of your body that you can jump onto. Bend at your knees and hips, then jump off the ground onto the box. As you jump, propel your arms forward for more power to get on top of the box. Jump back off and repeat.

Learn more: 5 Strategies to Boost Your Box Jump Results

# 8 High Plank to Outside Toe Tap

In a high plank position, bring your right foot to your right hand. Quickly tap the ground next to it and repeat on the opposite side. Keep your core engaged and avoid excessive rotation at your hips when bringing your leg out to each hand.

The Cool Down

You have completed the entire Tabata workout. Now it’s time to stretch to help you recover for your next session.

#1 Seated Hamstring Stretch

In a seated position, extend one leg out in front of your body. Keep the other leg tucked with the bottom of your foot on the inside of the straight leg. Reach for your toes folding your body in half. Hold and stretch for 20 seconds on each leg.

#2 Hip Flexor Stretch

Elevate your front foot on a box or stairs. Keep your back foot on the ground and leg straight. Lean forward into your front leg and stretch the hip flexor on the back leg. Hold for 20 seconds on each side.

Learn more: Yoga for Tight Hip Flexors: Benefits and Poses to Consider

#3 Arms and Shoulder Stretch

In a standing position bring your right arm across your body at chest level. With your left arm pull the right arm across and stretch. Hold for 10 seconds and rotate to the other side. Complete twice on each arm.

Great work! You have completed the 20-minute Tabata workout!

Learn more on how to incorporate high-intensity interval training into your workout routine. Check out these related articles:

• Tabata vs HIIT: Which Offers More Results?

• Fitness Debate: Circuit Training vs. HIIT

• What You Need to Know About High Intensity Interval Training

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