Some Exercises are perfect for fats and calorie burning. Tabata training falls in that bracket.

The word Tabata is a Japanese Fitness term originated by Izumi Tabata, PhD, at the National Institute of Fitness and Sports in Tokyo. Tabata is an interval training workout method in which you have to alternate between 20-seconds of maximum effort performance and 10-seconds of rest, repeating the process eight times for an ultimate target of four-minutes workout.

Exercises For Tabata Training:

You can include many exercises in your Tabata exercise list. Some of them are:

  • Burpees
  • Squats
  • Lateral Slides
  • Reverse Lunges
  • Mountain Climbers
  • Scissor Kicks
  • Spiderman

A demo Tabata exercise can be viewed in the video below:

Benefits of Tabata Training:

Some major health benefits of Tabata training are:

  • Help in burning fats: Tabata training puts a lot of stress on the body and consequently, burn 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 recover from injury or not getting injured easily
  • Improved efficiency: Tabata training is efficient 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.
  • Protects muscle tissues: In traditional weight loss exercises and diets, there is a high risk of losing muscle tissues along with fats. But in Tabata training, a lot of stress comes on muscle tissues, that signals to the brain that more tissues are required. As a result, your body will form more muscle tissues to regain and improve the muscle tissues count.
  • Improved anaerobic and aerobic capacities: Anaerobic capability is the amount of energy a body can produce in absence of oxygen. While aerobic is the capability of the lungs and heart to distribute oxygen around the body. A study shows that Tabata training can improve both these capabilities.

It is said that 20 minutes of Tabata exercise can beat an hour of running on a treadmill. Also, Tabata is much more effective for weight loss than Cardio Exercises.

Tabata Exercises for Seniors:

With time the science of workout and training has evolved progressively. Fitness activities can help achieve results for people of every age and there is something for everyone if they are serious about achieving certain fitness goals.

Unfortunately, the type of high-intensity interval training that Tabata exercise involves, is not appropriate for Seniors. It can be stressful to their joints and can be bad for their heart. But, with modification, there are some Tabata exercises which can benefit seniors by providing them similar workout results but not necessarily in a similar amount of time.

Watch out for a Tabata training drill for seniors in the video below:

How to Plan a Tabata Workout:

The rules are well defined in Tabata exercise:

  • 20 seconds of high-intensity exercise (e.g., sprints, lateral slides reverse lunges, burpees, squat jumps, etc. )
  • followed by 10 seconds of rest
  • repeat 8 times for a total of 4 minutes

That is your one set of Tabata exercising.

The concept of Tabata exercising had emerged from the world of athletics. And athletes are very fit people. For them, it is easier to perform more than one sets. You can perform more than one set but make sure that you are fit enough for it and your body can endure such pressure.


Tabata is the best high-intensity training program for calorie burns. Excluding the muscle gaining capability, there is no alternative to this training program when it comes to efficiency.

Also, the aspect of high-intensity training makes Tabata a great training program for the health of your heart.

The only drawback is that such interval training is not good for elderly seniors and heart patients.

Categories: Fitness

Bilal Ahmed

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