Tabata is a type of high-intensity interval training (HIIT) that is a great way to burn calories and improve your cardiovascular health. If you are looking for a quick and effective workout, Tabata is an option to consider. Tabata workouts can be done at home or at the gym with and without equipment making them a great option even when traveling.
What are Tabata Workouts
Tabata workouts typically consist of 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest for a total of 4 minutes. The original format created by Dr. Izumo Tabata was created using elite cyclist and only 4 minutes total in duration due to the very high intensity levels that they were able to sustain.
Types of Exercises for Tabata
Most individuals cannot sustain this same intensity, so multiple segments would generally be necessary to get the same results as the elite cyclist. This can be done with any type of exercise, but some popular options include running, biking, swimming, and weight training.
Starting Slowly
Before beginning any exercise program make sure that you consult your physician. If you are new to Tabata, start with a lower intensity and gradually increase the intensity as you get stronger. Be sure to listen to your body and take breaks when you need them.
Example Tabata Workouts
Some example Tabata workouts might consist of the following:
Warm up
Warm up for 5 minutes by doing some light cardio, such as walking or biking
Do 8 rounds of one of the following:
- 8 rounds of 20 seconds of running followed by 10 seconds of rest
- 8 rounds of 20 seconds of biking followed by 10 seconds of rest
- 8 rounds of 20 seconds of swimming followed by 10 seconds of rest
- 8 rounds of 20 seconds of weight training followed by 10 seconds of rest
Cool Down
Cool down for 5 minutes by doing some static stretches
7 Tips for Getting the Most from Your Tabata Workout
Here are seven tips for getting the most out of your Tabata workout:
- Choose exercises that you enjoy and that you can do at a high intensity.
- If you are new to Tabata workouts, start with a lower intensity and gradually increase the intensity as you get stronger.
- Push yourself to go as hard as you can safely during the 20 seconds of work.
- Rest for 10 seconds between each exercise. If you need longer breaks especially when starting a new Tabata workout take them.
- Drink plenty of water before, during, and after your workout.
- Listen to your body and take breaks when you need them.
- Be consistent with your workouts. Tabata is most effective when you do it regularly.
If you need assistance creating a Tabata workout, please feel free to reach out to one of our personal trainers for assistance. Schedule a free consult to get started.
References
Tabata vs. HIIT: What’s the difference? (2021, July 8). Cleveland Clinic. https://health.clevelandclinic.org/tabata-vs-hiit-whats-the-difference/
Emberts, T., Porcari, J., Dobers-Tein, S., Steffen, J., & Foster, C. (2013). Exercise intensity and energy expenditure of a tabata workout. Journal of sports science & medicine, 12(3), 612–613.