Whether you have heard “Tabata” before or not, you may not understand what it is or how to execute it properly. The Tabata workout is a framework for exercise that has proven to be very effective when it comes to aerobic and anaerobic gains. 

What Is Tabata Training

Developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, the Tabata training method is a framework for exercise that dictates the time intervals for your workout.

The workout alternates between 20 seconds of intense exercise and 10 seconds of rest repeated a total of 8 times.

The main purpose of the training style was meant for one exercise, however, you have the ability to be creative and choose multiple exercises within one training session if you desire. It really all depends on your goals. 

What Are The Benefits?

Although the intervals are short in time, they require maximal effort, therefore, they are sure as hell not easy! The goal is to increase your BMR (Basal Metabolic Rate) putting your body into a fat-burning mode even after you are done working out.

The result is heavy caloric expenditure lasting an extended period after your workout (aka burning fat). Also, due to the heavy amount of energy required, the training helps to increase your body’s threshold for oxygen uptake which leads to greater anaerobic performance.

The best part is that it eliminates the excuse of “no time to workout” because… well… IT’S ONLY 4 MINUTES LONG!

The Breakdown

Tabata training can be done with any exercise because it is simply a timed framework. Therefore, you need to decide what you are seeking to improve and choose a suitable exercise.

For this example, let’s use the jump squat. An example of the training with a jump squat will look like this:

Tabata Jump Squat

20 Seconds Jump squat (Maximal effort)

10 seconds rest

Repeat this sequence 8 times for a total of 4 minutes. 

Other Potential Exercises for Tabata Training


If you have questions feel free to reach out! Good Luck!

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