What Is Tabata Training? Benefits, Exercises, and Tips to Get Started

Don’t have time to work out? You’re not alone. A busy schedule is one of the biggest barriers to exercise. Strategies –– such as blocking time on your calendar for exercise –– can help you overcome those obstacles.

You can also add quick, efficient workouts to your weekly routine. For many people, Tabata training fills the bill. This high-intensity exercise method allows you to squeeze in a workout in as little as 4 minutes.

Of course, you have to work harder than you might during a continuous, lower-intensity workout such as walking or cycling. And vigorous exercise isn’t suitable for everyone. Learn more about Tabata training –– including benefits and risks –– to decide if you should give it a try.

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What is a Tabata interval workout?

Tabata training, also known as the Tabata protocol, is a form of high-intensity interval training (HIIT). HIIT alternates between exercise and recovery periods. With Tabata, the work-to-rest intervals are shorter, and the exercise is more intense. “Tabata training follows a strict timeline,” said Alicia Jones, a personal training specialist in Ontario, Canada.

During a Tabata workout, you exercise at maximum intensity for 20 seconds and rest for 10 seconds. You repeat that work-to-rest ratio eight times to complete a 4-minute workout. “It’s all-out, heart-pounding, breathless exercise,” Jones said.

It’s no wonder Tabata began with athletes. An Olympic speedskating coach developed the technique to train his team. Izumi Tabata, a professor at Ritsumeikan University’s College of Sport and Health Science in Japan, first tested the method in 1996.

Today many people use the Tabata protocol for longer workouts. For example, you might do several 4-minute Tabata rounds to complete a 20-minute workout. But longer workouts aren’t required to reap the benefits of Tabata. Jones recommends sticking to the 4-minute workout.

What are the benefits of Tabata training?

Practicing Tabata may lead to several health benefits.

Improves cardio fitness

HIIT is a great way to improve your heart health and fitness. It gets your heart rate up and your blood flowing quickly. And the Tabata method is no exception. It has been linked to better aerobic and anaerobic fitness.

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During continuous or steady-state aerobic exercise, your body uses oxygen for energy. During anaerobic exercise –– which involves short bursts of vigorous exercise –– your body uses energy stored in your muscles. Both energy systems are critical for cardiorespiratory health and endurance.

Boosts your metabolism 

High-intensity workouts can boost your metabolism. With Tabata training, strenuous exercise intervals help you burn calories quickly. HIIT has been shown to decrease body fat better than continuous, moderate-intensity exercise, Jones said. That’s because Tabata training may increase insulin sensitivity, which can help you keep burning calories after a workout.

May increase muscle mass and strength

In the first study on Tabata training, athletes tried the method while cycling on a stationary bike. Today people often practice it with body-weight exercises such as squats and lunges. These exercises rely on your body weight for resistance.

With Tabata and other HIIT workouts, vigorous exercise intervals challenge your muscles to adapt to stress. That can help you build muscle mass and strength.

Provides an efficient, time-saving workout

There’s arguably no quicker workout than Tabata. Four minutes –– plus 10 minutes to warm up and cool down –– is all it takes to get started. So you can get the most out of a Tabata workout in the least amount of time. Compare that with the time you need to do moderate, steady-state exercise, which often takes 30 to 60 minutes. So Tabata may be the way to go when you’re short on time but want to squeeze in a workout.

Examples of Tabata exercises

Another benefit of Tabata is that you can try it with many different exercises. Variety can keep your routine fresh and help you stay motivated to exercise. You might start with equipment-free body-weight or cardio exercises, such as:

• Jumping jacks

• Squat jumps

• Push-ups

• Burpees

• High knees

• Mountain climbers

If you’re at the gym, take your Tabata workout to an exercise machine, like a stationary bike. Just increase the resistance or speed during the work periods. Then go all out. “I love doing Tabata on a stationary bike because you have minimal worries of injury [with low-impact exercise],” Jones said.

Note that as you do more Tabata workouts, your body will adapt to them. That means you’ll have to push yourself even harder. “Remember that you’re looking for all-out intensity,” Jones said. Walking up a hill might get you into that Tabata zone when you start. Over time, though, you may need to start jumping or running to push.

Who should do Tabata training?

Traditional Tabata training requires maximum effort: an 8 to 10 on a 10-point rate of perceived exertion scale. That kind of strenuous exercise is best for athletes or experienced exercisers. Beginners who push themselves too hard risk injury or overexertion.

And no matter your fitness level, it’s best to check with your healthcare provider before starting a new Tabata routine.

Fitness newbies can begin with much lower-intensity interval training and work up to Tabata. That might include modified Tabata training. For example, you could practice 20-second stair-climbing intervals followed by 10-second rest periods. Then repeat that work-to-rest pattern eight times. As your fitness improves, you can intensify work intervals by walking faster.

How do you add Tabata training to your workout routine? 

When you’re ready to try Tabata, keep these helpful tips in mind.

• Warm up and cool down. Make time for a proper warm-up and cooldown before and after every Tabata session, no matter how quick it is.

• Ease into it. Gradual progression is important for even the most experienced fitness pros. So start slowly. For example, you could try 2-minute rounds instead of 4 minutes during your first Tabata session.

• Rest between rounds. If you try more than one round of Tabata, rest for at least one full minute between rounds.

• Take rest days. Aim for one to two weekly Tabata sessions with at least 48 to 72 hours of rest between workouts. You can use those days for moderate cardio or strength workouts and active recovery.

Why trust our experts?

Written by:

Karen Asp, MA, CPT

Karen Asp, MA, is an ACE-certified personal trainer and group fitness trainer and certified vegan lifestyle coach and educator through Main Street Vegan Academy. She is also certified in plant-based nutrition through the T. Colin Campbell Center for Nutrition Studies.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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