We’re always looking for new ways to make our workouts more efficient and it’s possible that we’ve finally found the answer. Tabata is a high intensity workout that became popular in recent years for its ability to make you very sweaty in a short space of time.

But what exactly is Tabata? And how can you implement it into your training to enhance performance?

What is Tabata?

Tabata is a training style that was first created by Japanese scientist Dr Izumi Tabata when testing the optimal time for training. He wanted to work out whether short sharp training could be just as, if not more efficient than longer workouts. It turns out he was right, during the study he discovered that completing a 4 minute workout consisting of 20 seconds high intensity work followed by 10 seconds rest was far more effective for aerobic and anaerobic health. And so Tabata was born.

Since then, Tabata has become a huge hit for home workouts. Unlike HIIT, which can be classed as any form of high intensity interval work, Tabata has a set time. You perform each exercise for 4 minutes, continuously doing 20 seconds of hard work followed by a 10 second rest. It is one of the more intense forms of HIIT training, making it a popular workout for those that want a short, sharp workout with effective results.

How to Do a Tabata Workout

One of the benefits of Tabata training is that it can be performed as a full bodyweight workout, so it’s perfect for beginners or people working out at home with minimal equipment. You can do the workout as long as you want, simply choose the exercises you want to perform, set the Gym Interval Timer and complete each for 4 minutes of intervals.

You can programme Tabata into your training as a high intensity workout day and it also works perfectly for those days you don’t have much time to workout. They also make an excellent finisher to a training session. Adding a round of Tabata jump squats to the end of a leg session is a sure-fire way to give you jelly legs.  We’ve put together some sample Tabata workouts that you can include in your training.

Tabata Workout #1

Bodyweight Jump Squats (or squats)

20 seconds on + 10 seconds rest

8 rounds

Push Ups (Full or Modified)

20 seconds on + 10 seconds rest

8 rounds

Tabata Workout #2

Burpees

20 seconds on + 10 seconds rest

8 rounds

Mountain Climbers

20 seconds on + 10 seconds rest

8 rounds

The possibilities are endless when it comes to planning a Tabata workout. You can stick to bodyweight movements, or use free weights such as kettlebells or Urethane Dumbbells to increase the intensity. You can mix and match these workouts and make them as long or short as you want. Only got 8 minutes to train? No problem, you’ve got time for a Tabata workout.

Want to take it to the next level? Check out our top kettlebell exercises.

Written by guest author Eryn Barber.

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Tags: Exercise Type > Cardio ; Misc > Workout