You want to keep your body in top shape, but you fail to find enough time? The method of high-intensity interval training “Tabata” is the right solution for you.

Named after the Japanese scientist Izumi Tabata, this method for interval training recommends short exercise in which you put your maximum. Relying on its own scientific research, he discovered that Tabata Interval workout with high intensity gives excellent results. According to proponents of “Tabata” training, 4-minute intensive training bring more fitness benefits than an hour-long ride on a stationary bike at a moderate pace.

Method “Tabata”: 8 x 20 seconds exercise + 8 x 10 seconds rest = 4 minutes

In other words, according to the method “Tabata”, you should train with maximum intensity for 20 seconds followed by 10 seconds break and to repeat that for a total of 8 times.

One of the strengths of “Tabata” workout is that you have the freedom to combine various cardio exercises and customize your options, which means you will not be able to complain that you’re bored.

You can repeat only one exercise over the eight intervals, but it’s recommended to change the exercises after each break. Also, you can do more “Tabata” series during an exercise. Pause 2 minutes between the series.

interval training

Examples of “Tabata” Training

- 20 seconds running in place with raising the knees high
-  10 second break
- 20 seconds squats
- 10 second break
- 20 seconds push-ups
- 10 second break
- 20 seconds of jumping rope
- 10 second break

Repeat all the exercises one more time to complete one “Tabata” series.   

Don’t forget to warm-up for several minutes at the beginning of the workout and to stretch at the end.

Ideas for “Tabata” Training

The method “Tabata” gained huge popularity and is experiencing numerous modifications. Sometimes the intervals are extended, sometimes for exercising weights are used, aerobics exercises are sometimes replaced with yoga or pilates exercises etc.


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