Some Exercises are perfect for fats and calorie burning. Tabata training falls in that bracket. It’s a form of high intensity interval training designed for maximum work out in least amount of time.

The word Tabata is a Japanese Fitness term originated by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo. This training program was designed for athletes to work out quickly and gain maximum time for recovery and other important things in tightly scheduled athletics events.

The experiment worked, and Tabata is now widely used in the world of athletics and other sports like European football where players have to play games every game week and they get a very little amount of time to prepare for the next game.

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 four-minutes workout.

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

Tabata Exercises List

Any exercise that falls in the category of high intensity workouts can be added to the list of Tabata exercises.

Some exercises that you can add to your Tabata workout session include:

  • Burpees
  • Squats
  • Lateral Slides
  • Reverse Lunges
  • Mountain Climbers
  • Scissor Kicks
  • Spider Jumps
  • Pushups
  • Jumping Jacks
  • Squad Jumps
  • Crunches
  • High knees/running in place
  • Skate lunges
  • Burpees

A demo Tabata workout session can be viewed in the video below:

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 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, which 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.

Check out our list of top 10 benefits of Tabata training. Also check out Tabata workouts with weights if you want to build muscles and lose fat.

Tabata Exercises for Seniors

The science of workout and training has evolved progressively. With some modifications, fitness activities like Tabata training are good for seniors too. But they need to be careful.

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 that can benefit seniors by providing them similar workout results but not necessarily in a similar amount of time.

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


Tabata is the best high-intensity training program for athletes. It saves time, and has several benefits like building stamina, endurance and anaerobic capabilities.

In this article, we have outlined the basics of Tabata Training – an interval training method that has been proven to be an effective way to improve fitness. If you are looking for a new way to get in shape, Tabata Training might be the answer for you. Share this article with your friends on Facebook or Twitter to help them learn more about this exciting and challenging form of exercise.

The only drawback is that such interval training is not good for elderly seniors and heart patients. Though they can reduce the intensity and still practice Tabata exercises to gain the benefits from it.

Also Read:

Everything you need to know about Tabata Yoga.

Categories: Fitness

Bilal Ahmed

A random guy on the Internet enthusiastic about Blogging Chess and Football Life motto "make people's lives easier"