There are different types of workouts that you may have heard of. All types are designed to achieve various fitness goals. You may want to get stronger, lose weight, be more agile and grow more muscle. In general, most fitness programs can help you with your goal, if you stick to a plan. Here is another kind of workout that you can add to your list: Tabata workout. Tabata training is a High Intensity Interval Training (HIIT) workout that lasts four minutes. The exercises are show at the bottom.

Tabata Workout History

Tabata training was developed by the Japanese scientist Dr. Izumi Tabata, in collaboration with a team of researchers at the National Institute of Fitness and Sports in Tokyo. Tabata and his colleagues performed investigations on two groups of athletes: one group trains with an average intensity level, while the other group training at a high intensity level. The average group sported five days a week for six weeks; Each workout lasted an hour. The high group sported four days a week for six weeks; Each workout lasted 4 minutes and 20 seconds (10 seconds rest between each set).

The results: Group 1 had their aerobic system (cardiovascular) improved, but showed little or no results in their anaerobic system (muscles). Group 2 showed a much stronger increase in their aerobic system than group 1, and also improved their anaerobic system by as much as 28 percent.

Conclusion: High Intensity Interval Training, or Tabata training therefore has more impact on both the aerobic and the anaerobic system.

What is a Tabata workout?

High intensity interval training tabata Tabata Protocol is a system of short intervals of high intensity, designed by Japanese professor Dr. Izumi Tabata to train Olympic skaters. At the Tabata training is sensible to keep a stopwatch in hand because this workout method is all about timing. The formula of Tabata workout consists of 20 seconds work followed by 10 seconds of rest, repeated six to eight times (between 3 and 4 minutes total). No cheating – it is proven that the 20/10 ratio both the aerobic and anaerobic metabolic pathways trains harder and more effectively than longer periods of exercise.

The tiny intervals during a Tabata workout force the body to keep moving until it has recovered from the previous set. For full advantage to take out needs in those 20 seconds are so worked super hard and must be performed as many reps. Sometimes it reaches the body between round 6 and 8 maximum oxygen intake, so prepare yourself for vibrating muscles and burning lungs. The advantage is that training the aerobic and the anaerobic system creates “naverbrandingseffect” so you long after the shower yet calories burning.

What does a Tabata workout look like?

A Tabata workout of 20 minutes could look like this:

  • Push ups
  • Squats
  • Rows
  • Sit ups

Do 20 seconds of pushups going all out. Rest 10 seconds and then repeat the 20 seconds of pushups. After eight sets of pushups rest a minute and proceed with squats and repeat the series of 20 seconds with 10 seconds rest. Once you’ve done eight sets of squats rest a minute and do the rows. After the rows end up with situps.

Tabata training is great to get a quick workout when you have little time to your routine to throw or to improve your speed endurance. Add this type of workout to your fitness routine, and the results will follow.

Tabata workout HIIT

Here is an example Tabata excerices for the upper and lower body. You can use additional weights or just use your body weight. All these wonderful packages of 4 minutes will demand alot from your boyd, so start with just one or two exercises per workout.

Feel free to rest a few minutes during these Tabata workouts, or do them all for an extra challenge.

Full Body Tabata HIIT

1. Burpee: Start standing, crouch and then to a deep squat position with hands on the floor. Trap your feet back to a board and then down to the bottom of the pushup. Push off against the ground and quickly return to the squat position. Last step? Jump as high as possible before getting back squat and jump back to the next pushup.

Lower Body Tabata HIIT

2. Jump squat: Stand with feet hip width apart, point your toes forward. Sit back towards a squat (hips under parallel please!) And push the body up by the heels and move the weight to the balls of the feet at the deposition. Make sure you land on the balls of the feet and bending the knees immediately to an entire squat. Make sure the knees from side to side rocking squats or on the landing of the jump. This is a great Tabata workout.

3. Lunge jump: Begin with feet together and lunge to the right foot forward, bending the knee about 90 degrees, and keep your torso vertical. Jump straight up in the air and change of leg and land in a lunge with the left foot forward.

4. Dumbbell front squat: Stand at this Tabata workout dumbbell at your sternum (center of the chest) and do a normal front squat. Place the feet slightly wider than shoulder width apart, hips over knees, knees over ankles. Inhale and open the hips and bring them back when the knees start to bend. Keep the chest and shoulders upright and continue until the hips are slightly less than 90 degrees from the ground. On the way up tension in your core and push through the heels to return to standing position.

5. Kettlebell swing: Stand upright with your feet slightly wider than hip width apart. Grab a kettlebell with both hands and keep your palms facing down and the arms to the body. Keep the knees slightly bent and push hips and the bell back (this is not squat, so his knees would not really have to bend), and bring the body a little bit down to an athletic position. Push in one smooth movement the explosive hips forward and swing the kettlebell, you train the glutes and core.

Upper body Tabata interval training

6. Push-up: Get into a plank position with your hands slightly wider than shoulder width apart. Keep the elbows close to the body during the entire movement. Push the toes to the floor and tighten the abs and back so that the body is in a neutral position. Bring the body in a straight line down to the breast to touch the floor. Keep tightened the core, exhale and push back to starting position. This is really a very good Tabata workout for your upper body.

7. Neutral grip overhead press: Stand with feet shoulder width apart and span the core firmly. Bring the dumbbell, kettlebell or barbell up towards the shoulders and point the palms facing each other. Keep your elbows under your wrists. Push the weight up until your arms are fully extended above the head and then bring the weight back down to the shoulders.

Cardio Tabata interval training

8. Sprints: Make sure your posture is aligned with the more speed function. Maintain proper posture: look up, chest up straight, shoulders relaxed and arms swinging up and down with the elbow at a 45 degree angle.

9. Exercise bike or rowing machine: Jumping on the bike for a quick ride does not have to be explained, but indoor rowing is a bit more complicated. Turn off your feet stuck in the braces, upright and grab the handle. Roll forward until your legs are fully bent and the arms reaching forward.

From this starting position (the “catch” named), push the legs explosively backward. When the legs are nearly straight sweep you back your torso and pull the arms so that the handle almost touches the rib cage. From here (also called the “finish” called) recovery by extending your arms straight, bring the body back to a straight, vertical position, and bend your back leg to catch. Sprints and exercise bike are two great exercises associated with a Tabata workout.

Core Tabata interval training

10. Russian twist: Sit on the floor with knees bent and feet together and lifted a few centimeters off the floor. Keep the back at an angle of 45 degrees from the ground and move the arms from one side to the other in a circular motion. Go super slow, turn the shoulders all the way from one side to the other.

11. Ski abs: Begin filed in positive pushup with hands under shoulders and core. Jump the feet to the left-hand side of the body, as close to the top of your torso as possible. Jump the feet back to a straight plank position and repeat on the right side.


Enjoy your Tabata workout!

All these excerices movements be performed anywhere and at any time. All you need is a set of comfortable clothes and a good attitude (and if needed…weights). To keep track of the time to make it easier, you can download a Tabata timer app.