Tabata training is a variation of the popular HIIT training (high-intensity interval training) method. Whereas HIIT training times can vary greatly, a classical Tabata training session is usually split in 20 seconds of high-intensity work (you want to achieve about 170% of your VO²max), followed by a 10 seconds break.

You repeat this whole Tabata training for 8 cycles. Once you have completed 8 cycles of Tabata workouts, you have then completed 1 full Tabata with overall 4 Minutes of time.

Now the choice is yours if you want to go for another Tabata workout. Of course, you can also vary the work/rest periods using our workout timer, if you feel that the classical 20 / 10 Tabata training split isn’t enough for you.

The History of Tabata Training

The Tabata workout was originally created by Professor Izumi Tabata (田畑泉) in the year of 1996 in Tokyo, Japan. Professor Tabata used Olympic ice speed racers for his studies. He was able to increase their performance quite a lot:

14% increased oxygen intake

28% anaerobic performance

Health Benefits of Tabata Training

Those short high-intensity sessions are improving your whole cardiovascular system but this is just one of the benefits of using this Tabata timer for your workouts.

Some of the other benefits include:

Increased anaerobic performance

Increased aerobic performance

Increased fat loss

Increases your metabolism (afterburn-effect)

Activates fast-twitch muscle fibers

How to do a Tabata Workout

Now that you know about all the health benefits and general benefits of a Tabata workout, you are probably curious about how to actually do one.

If you use our Tabata timer for your workout, we do the thinking for you. You don’t need to calculate your times and think of them while you are working out. You just set up the times you like and hit start.

If you have any heart-related problems or general health problems, always consult a medical professional before starting any high-intensity training. A Tabata session can be quite taxing on your body if you are not used to it, so better make sure you are in good health before starting this HIIT workout.

When it comes to your Tabata workout, the choice is yours. You can either choose to do bodyweight exercises or include some weights in your HIIT workout. You can also do a combination of both (our personal favorite!).

Once you have decided which HIIT workout you want to do, you can get started.

You can either choose to do 8 completely different exercises throughout the first Tabata interval or, you repeat a certain set of exercises. In the example below, we use two exercises to simplify the concept: Bodyweight Push-Ups and Bodyweight Squats.

You want to put as much effort in the 20 second work periods as you can!

So for one Tabata cycle, you would do:

15 Seconds preparation (get yourself ready!)

20 Seconds of Push-Ups

10 Seconds break

20 Seconds Squats

10 Seconds break

20 Seconds of Push-Ups

10 Seconds break

20 Seconds Squats

10 Seconds break

20 Seconds of Push-Ups

10 Seconds break

20 Seconds Squats

10 Seconds break

20 Seconds of Push-Ups

10 Seconds break

20 Seconds of Squats

Cooldown

There you go. You just finished your first HIIT workout! Overall, you just did 4 rounds of 20 seconds Push-Ups and 4 rounds of 20 seconds Squats.

The beauty of a Tabata workout is, you spend 4 minutes and you get a really good and effective workout in. Because the intensity is so high, you will feel the effects even over the course of the following few hours. Your metabolism will be elevated and you will feel full of energy.

So your excuse of not having enough time to workout is not counting anymore. Do this on a regular basis and you will feel the positive effects of regular high-intensity training.