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:
- Lateral Slides
- Reverse Lunges
- Mountain Climbers
- Scissor Kicks
- Spider Jumps
- Jumping Jacks
- Squad Jumps
- High knees/running in place
- Skate lunges
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.