Tabata Training: What It Is and How to Do It

Tabata Training

What is Tabata Training?

Tabata Training is an intense interval training program that focuses on high-intensity exercises over a four-minute period. Tabata Training was developed by Japanese scientist, Dr. Izumi Tabata, which he dubbed the “Tabata Protocol”. The workout consists of an eight-round set of 20 seconds of maximum-intensity effort followed by 10 seconds of rest and is designed to produce quick results in terms of health and fitness levels.

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Benefits of Tabata Training

Tabata Training is becoming increasingly popular with athletes and fitness enthusiasts due to the wide range of health benefits it provides. It is an efficient way to burn calories and fat, improve aerobic and anaerobic fitness, and increase muscular strength and power. Additionally, Tabata Training can increase metabolism and energy levels and therefore, enhance performance in other sports.

How to Do Tabata Training

To get the most out of Tabata Training, it is important to perform the exercises correctly. Here are the steps you need to follow:

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Step 1: Warm Up

Before beginning Tabata Training, it is important to warm up in order to prevent injuries. This can include light jogging, jumping jacks, push ups and other low-intensity exercises.

Step 2: Choose your Exercise

Once you have finished warming up, you can choose the exercise you want to do for the next four minutes. Examples include burpees, squats, push ups, alternating lunges, and jumping jacks.

Step 3: Perform the Exercise

For each exercise, you should push yourself to a maximum intensity for 20 seconds, rest for 10 seconds and then repeat the cycle for 8 rounds. Try to limit rest times to 10 seconds and make sure you maintain the same intensity throughout the four minutes.

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Step 4: Cool Down

After the four-minute workout is complete, take some time to cool down with some light cardiovascular exercise and dynamic stretches.


Tabata Training is a great way to get in shape quickly, without having to spend long periods of time in the gym. With the right approach and dedication to the workout, you can reap the many health benefits of this high-intensity training program.

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