What Is Tabata Workout & Best Fat Burning Tabata Exercises

What Is Tabata Workout & Best Fat Burning Tabata Exercises
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It’s that time another fancy name for a type of workouts has come around. We have these for time to time and when they come our way, they sometimes confuse the hell out of us.

The idea, however, is to provide us with more types of workouts to choose from. Which gives you the chance to find the perfect workout for you in order to help you reach your fitness goals.

Not its time to get to know the Tabata workout.

The first thing we can say is that Tabata has been around for a while. And recently it has been starting to trend among fitness enthusiasts and those who are only looking to get started.

Either way, you are here for a certain reason. And that is to learn something more about Tabata exercises and what they can offer.

The first thing to know is that Tabata has a lot to do with HIIT. You know, the high-intensity interval training that people have been going crazy about this year. You see HIIT can be applied to different workout routines and exercises you enjoy most.

When it comes to Tabata workout, it all gets a bit more specific.

girl with abs

Tabata is a HIIT workout that lasts 4 minutes. And this might be the reason there is such hype building behind Tabata.

Origins of Tabata Workout

This, now popular, workout routine comes from Japan where it was discovered and developed by a scientist Dr. Izumu Tabata and the National Institute of Fitness and Sports in Tokyo.

The research proved that HIIT based exercises provide for much better results. Especially if done precisely and by following a certain routine.

This is where Tabata was born. 4-minute exercises that are combined to build a progressive workout technique.  And this is one of those occasions, where the hype behind something is real and is there for a reason.

Research has shown that Tabata workouts have a more significant impact on both, your anaerobic and aerobic systems.

You Asked: Is Tabata Training Effective

Before Tabata training become popular among the masses, it was already proved that this specific types of exercises leave a greater impact on the body overall. The research conducted at the National Institute of Fitness and Sports in Tokyo included similar training programs between two groups of athletes.

The group that followed Tabata workout program showed a greater impact on athletes bodies proving that high-intensity interval training provides for better overall body workout.

black bicycle

Tabata HIIT

If you are somewhat interested in fitness and different workout, you most likely have heard about HIIT. It’s one of those trendy names that has been going around the world of fitness lately.

Tabata is itself a HIIT workout and there is no other way about it.

Different HIIT exercises can be done in a different fashion. However, when it comes to Tabata workout, there are highly specific rules to follow. And that is exactly what makes it so effective.

We’ve noticed that a lot of people are looking online for Tabata HIIT workouts, and that is why we wanted to make this thing clear. If you take on Tabata, you will be doing a high-intensity interval training. And you have to be ready to really push yourself.

4 Minute Tabata Workout

As mentioned before, when it comes purely yo HIIT workouts, there are many options for you to choose from. And this also includes how long you want these workouts to last.

But if we talk about Tabata, it is all about 4 minutes.

A Tabata workout consists of exercises that each last for 4 minutes. But be aware, these might be pretty long 4 minutes that push you to the limits.

Keep this in mind if you want to gain great results following the Tabata program:

  • Intense Workout for 20 seconds
  • Rest for 10 seconds
  • Repeat 8 rounds

It might seem like an easy thing to do. But you have to keep in mind that high-intensity interval training is not just a name made up for some exercise to sound fancy. You have to push yourself to the absolute limit!

Otherwise, it’s just a regular workout.

Tabata Exercises

So what would a good overall body Tabata workout look like? Well, you do have some freedom of choice as far as different exercises go. This gives you chance to build a workout that not only fits your desires but also your schedule.

girl push ups

An example would be this:

  • Bodyweight squats for 4 minutes
  • Push-ups for 4 minutes
  • Mountain climbers for 4 minutes
  • Burpees for 4 minutes

Each of these exercises completed the way Tabata works, with high-intensity intervals mixed with resting.

After you get used to performing HIIT exercises, you can add new features to your workout to make it more all-around. But this just goes to show that it takes no more than 16 minutes to get yourself a pretty good workout that will help you shape up your body and burn a lot of fat.

And if we are talking about burning fat, listen up closely.

Fat Burning Workouts

One of the main reasons people take up workouts and start a more fitness based lifestyle is losing some of that extra weight they have been carrying around.

Losing weight takes a lot of mental strength and hard workouts. There is no way around that.

But still, it is nice to find the kind of exercises that really burn fat and help you lose weight.

Also, a thing to keep in mind. Losing body weight is not only about exercise. A lot of this has to do with your diet. Therefore you have to learn about dieting as well if you want to achieve the best possible results.

Bicycle sprints

Working out on a bicycle gives you the chance to really push yourself during HIIT and that is why it’s so good for Tabata training. Plus, a bike is pretty good to start off as a beginner.

training bicycle

You can do those 20-seconds sprints and 10-second rest on any bike you have. But it will be a lot easier to do it on a stationary workout bicycle.

Jumping rope

If you don’t have a bicycle of any kind, another great exercise is the jumping rope and all you need is a simple piece of gear that you can get yourself with just a little investment.

Push yourself as hard as you can for those 20 seconds using whichever jumping style you prefer.

Just keep in mind to use a jumping rope that is long enough for you so you wouldn’t ruin your high-intensity courses with rope whipping around your feet.


Yes, Tabata can also be applied to swimming. Before you start however we suggest you get yourself a free lane if swimming in a public pool. The start/stop based workout won’t make other swimmers happy if you are in a crowded pool.

Swimming is great for those who a looking to do quality cardio workouts and want to train the whole body.

Must-Try Moves

As I said before, there are many different Tabata exercises for you to choose from. So here are some of our favorites, that you can start doing today.

As you can see, these workouts here are a bit different version of original Tabata, designed for a bit more overall training experience. This gives you the chance to find something, that truly suits your needs.

If you are the kind of person that needs some specific guidance in training and want to keep up with your results over time, you might want to try out some of the opportunities modern technologies gives us.

Tabata Training Apps

Quick 4 Minute Workout – Tabata (Find on AppStore)

This app is specifically designed for Tabata workout lovers and is Free on AppStore. A great choice for those who are new to Tabata or are overall fitness beginners.

For an additional price, you can get some Tabata workout videos that will help you take the next step.

Tabata Interval Timer for HIIT (Find on Google Play)

This app comes free for Android users and is a great choice for those who want to customize their workout with a number of exercises performed etc.

The app allows you to connect with a fitness tracker allowing you not only to follow your heart rate but set certain target heart rates you want to achieve while pushing you to the limit every time.

Start today

So there you have it. This is what Tabata workouts look like!

We hope you are ready to take on these HIIT exercises today and achieve your results in no time.