In this guide, we will share a list of exercises that are best for Tabata training session. Choose any 8 of them and enjoy your workout!

These exercises are ideal for burning fats and building endurance. And they will consume a total of only 4 minutes.

List of 14 Tabata Exercises

Any exercise that can be used in high-intensity interval training (HIIT) can be added to the list of Tabata exercises.

14 Best Tabata Training Exercises:

  1. Burpees
  2. Squats
  3. Lateral Slides
  4. Reverse Lunges
  5. Mountain Climbers
  6. Scissor Kicks
  7. Spider Jumps
  8. Pushups
  9. Jumping Jacks
  10. Squad Jumps
  11. Crunches
  12. High knees/running in place
  13. Skate lunges
  14. Burpees

Check out a demo Tabata workout session in the video below:

Tabata Training Protocol

Tabata is an interval training workout method in which you have to alternate between 20-seconds of maximum effort HIIT exercise and 10-seconds of rest, repeating the process eight times for an ultimate target of 4 minutes workout.

It could be one HIIT exercise done 8 times, or 8 different HIIT exercises done once each. The main goal is to workout for 4 minutes with 10 seconds of rest after each 20 seconds exercise.

Benefits of Tabata Training

Some major benefits of Tabata training are:

  • Help in burning fats: Tabata training puts a lot of stress on the body and consequently, burns a lot of calories in a short period of time.
  • Improved endurance: Besides burning fats, Tabata training is helpful in improving endurance i.e. the capability of your body to endure an unpleasant or difficult process or situation without giving way.
  • Improved efficiency: Tabata training improves efficiency in a way that it requires a total focus for a short amount of time i.e. 4 mins. As a result, you save a lot of time which you have to put into exercising in any other workout model.

Check out in detail the top 10 benefits of Tabata training.

Also Read:

Everything you need to know about Tabata Yoga.

Categories: Fitness

Bilal Ahmed

Helping you live your best life, one step at a time