Tabata Yoga: Everything you need to know about it!

Traditional Yoga classes take around 90 minutes to finish a session. This makes yoga a no for many people who don’t want to spend so much time working out. This is where Tabata Yoga steps in!

It removes all the cringe and twists from your body, races your heart and gives you benefits of both Yoga and high intensity interval training.

What is Tabata Yoga?

Tabata Yoga is a style of yoga that combines the principles of Tabata training with traditional yoga postures. The result is a challenging, yet rewarding workout that builds strength, flexibility, and cardiovascular fitness.

Tabata Yoga is based on the Tabata Protocol, where you exercise or yoga pose for 20 seconds followed by a 10 seconds rest for 4 minutes straight.

A revolutionary training method that combines short, high-intensity intervals with brief rest periods.

This type of training has been shown to boost aerobic and anaerobic fitness levels, improve speed and agility, and burn more calories than traditional cardio exercises.

In this article we will discuss the benefits of Tabata Yoga, ways in which it is different from usual Tabata and Yoga, and also we will suggest different ways you can practice Tabata Yoga including video lessons.

Benefits of Tabata Yoga

Listed below are the 6 top benefits of Tabata Yoga:

1. Saves time

We have already built a case that traditional yoga takes around 90 minutes to finish a session. Tabata yoga won’t do it to you.

Within minutes you can get done with your days workout and reap the rewards of both Yoga and high intensity workout.

This form of training program is good for attracting new students into yoga classes who are very time conscious, and want to see results quick even if it takes more effort in a short amount of time.

2. Improves your heart health

One of the biggest benefits of Tabata Yoga is that it helps in improving your heart health.

It can reduce the risk of cardiovascular diseases and keep you healthy by reducing the levels of LDL cholesterol, blood pressure, and triglycerides.

This happens because you have added Tabata to your Yoga workout, and Tabata since you already know is a short period burst of high intensity workout.

3. Reduces stress

Tabata Yoga is a great way to release stress from your body and mind as it improves your mental health by lowering cortisol levels in the body.

The best part is that it is extremely easy to practice as you can do it anytime and anywhere.

Tabata Yoga reduces stress because of the presence of Yoga asanas in your high intensity workout.

4. Keeps you fit

Tabata Yoga improves your fitness level by boosting your stamina, strength, and endurance.

You will be able to perform better in any physical activity after practicing Tabata Yoga for a few weeks.

It is a great way to stay healthy without going to the gym or jogging in the morning.

5. Improves flexibility

If you are someone who is stiff or does not have good flexibility, Tabata Yoga will help you improve your flexibility.

It also increases the range of motion in your joints and helps you to get a better posture.

6. Better sleep

If you are someone who suffers from insomnia, then Tabata Yoga can help you get better sleep at night. Studies have shown that yoga helps people fall asleep faster and reduces their stress levels which leads to better sleep quality.

How is Tabata Yoga different from usual Tabata and Yoga?

In the usual Tabata, participants do a mixture of body weight exercises and/or resistance training with 20 seconds of work out followed by 10 seconds of rest, and one whole session lasts for 4 minutes and 8 exercises.

But in Tabata Yoga, you will be doing a mix of Tabata and Yoga poses in 8 phases which is similar to normal Tabata but it won’t necessarily last for 4 minutes, and there are also many other differences, which vary from class to class.

You will find those differences in the examples of Tabata Yoga classes below.

Different Examples of Tabata Yoga Classes

1. Upper body strength training by Sarah Beth:

In this 4 minutes Tabata Yoga session, you will use your upper body strength and mix Tabata and Yoga by alternating between High Plank, Low Dog, Low Plank, and Up Dog Tabata and Yoga poses.

2. Yoga Tabata HIIT Home Workout by Fit Mama Real Food:

This Tabata Yoga class is defying the 4 minutes work out period rule, but is a great mixture of HIIT and Yoga for a 15 minutes workout.

It starts with Sun Salutations for a warm up, and ends up in a lot of sweat. You can practice it every other day for maximum safety and recovery.

Check out the video below for this Tabata Yoga class:

3. Yoga Tabata Workout class from Strive Here

This one is more Yoga and less Tabata making it easier for fitness enthusiasts who are more into Yoga. One whole session in this class will take a total of 4 minutes like it normally does in Tabata, but the extra detail is that there is no 10-second rest in between.

The protocol is that you will do a yoga pose for 20 seconds followed by 10 seconds of jumping jacks. Then another yoga pose for 20 seconds followed by another 10 seconds of jumping jacks until you have completed 8 yoga poses and 8 times jumping jacks for a total of 4 minutes.

In total there are 5 sessions of 4 minutes workout taking the total time of workout to 20 minutes.


In this article we have covered everything you need to know about Tabata Yoga. From benefits to different classes. And the differences of this mode of workout from usual Yoga and usual Tabata.

If you liked reading it, please do share it on your social media. We wish you a happy and healthy life. 🙂

Also Read:

Tabata for muscle growth.

Yoga Before or after Workout?