What Is Tabata Is It Really Effective And How Will It Transform Your Workouts?

If you’re looking to lose weight, improve your stamina, or just add some variety to your physical activity, then you should try Tabata. This type of training is known for its ability to double the metabolism. He showed himself well for improving muscle tone, reducing body weight, and general strengthening of the body. What is Tabata, what is its peculiarity, and how to practice using this technique?

tabata for beginners

What is Tabata

Back in 1996, the Tabata system was proposed by the Japanese doctor Izumi Tabata. This is a high-intensity interval workout that lasts only 4 minutes. Despite this brevity, Tabata exercises effectively accelerate the metabolism, as a result of which fat burning continues for several more hours.

A set of Tabata exercises consists of 8 cycles of 20 seconds of load and 10 seconds of relaxation. It is believed that in a minute of such training, the body loses 13.5 calories.

How does Tabata work?

The Tabata system is hard enough to train, and it is very important to maintain the correct rhythm depending on your physical fitness. This is important for both men and women. If you can’t cope, don’t try to force yourself, but rather reduce the load. Such an individual approach will allow you to get the maximum benefit for health and efficiency.

Depending on the level of training, perform Tabata exercises according to this scheme:

  • For beginners: 1 cycle two to three times a week;
  • For those who have previously been involved in fitness: 2-3 cycles 4-5 times a week;
  • For those who are actively involved in sports: 5-6 cycles daily.

1 cycle – 1 muscle group. If you are doing more than one cycle at a time, for each of them, select exercises for different parts of the body.

Tabata exercises

For such training, any strength exercise is suitable. The main thing is that your physical training allows you to perform at least 8, but not more than 10 repetitions in 20 seconds. You can start with simple exercises:

  • Lunges;
  • Lifting dumbbells;
  • Push-ups from the knees or straps;
  • Squats.

Based on the goal you want to achieve, you can choose other exercises for Tabata. So, for example, for weight loss the most effective:

  • Burpee;
  • Jumping with claps overhead;
  • Push-ups;
  • Bike;
  • Running in place, raising your knees high;
  • Squats;
  • Jumping climber.

Over time, you can complicate simple exercises by placing a barbell disk on your stomach, taking dumbbells, etc.

Tabata exercises

At the same time, it is not the complexity of the exercise that is important, but its implementation: with maximum speed and correct technique. For this reason, it is best to practice in front of a large mirror in order to monitor the accuracy of movements.

How to practice

  • Don’t eat anything an hour before your workout.
  • Start with warm-ups to warm up your body.
  • Watch your breath: inhale – on relaxation, exhale – on efforts.

Benefits of Tabata

In addition to the obvious benefits that Tabata classes bring, you need to remember about contraindications. You should not arrange intensive loads for those who:

  • Haven’t been into fitness before. Then you better start with smaller loads.
  • Have heart or vascular disease. In this case, be sure to consult a cardiologist so as not to harm yourself.
  • Have an acute or exacerbation of chronic disease.

Another huge plus of the Tabata system, which we didn’t mention, is time-saving because a beginner’s lesson lasts only 4–8 minutes! Therefore, if you didn’t go in for sports before just because of lack of time, now, having learned what Tabata is, you will no longer find excuses.

Benefits of Tabata

Improved cardiovascular health

Tabata training can help to improve cardiovascular health by increasing the amount of oxygen that your body can use during exercise. The short, intense exercises force your heart to work harder, which can lead to improved cardiovascular function over time.

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Increased metabolism

Tabata training can also help to increase your metabolism. The high-intensity exercises cause your body to burn more calories during and after exercise, which can help to boost your metabolism and aid in weight loss.

Burn fat and build muscle simultaneously

Tabata training is a highly effective way to burn fat and build muscle simultaneously. The short, intense exercises help to stimulate muscle growth while also burning calories and fat.


One of the most significant benefits of Tabata training is that it is a time-efficient workout routine. With just four minutes a day, you can achieve maximum fitness results.


1. Is Tabata suitable for beginners?

Tabata can be a challenging workout for beginners, and it is important to gradually increase the intensity of your workouts as your fitness level improves. Consult with a fitness professional to determine if Tabata is right for you.

2. How often should I do Tabata?

It is recommended to start with one or two Tabata workouts per week and gradually increase to three or four as your fitness level improves. It is important to allow your body to rest and recover between workouts.

3. Can I do Tabata at home?

Yes, Tabata can be done at home with little to no equipment required. Bodyweight exercises and cardio exercises are perfect for Tabata workouts at home.

4. Can Tabata help me lose weight?

Yes, Tabata can help with weight loss by increasing your metabolism and burning calories during and after exercise. However, it is important to pair Tabata with a healthy diet to see the best results.

5. Is Tabata safe for everyone?

Tabata can be a high-intensity workout that may not be suitable for everyone. It is important to consult with a fitness professional before starting any new exercise routine, especially if you have any underlying health conditions.

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