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Tabata Workout Training and Its Health Benefits

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Nowadays there are many workouts that claim to keep you fit. There are many such exercise that are effective in reducing your weight and help to tone your muscle. However, out of those Tabata Workout is one of them. 

All of these exercises help you to burn calories and make your body flexible. Tabata is quite similar like high-intensity training. Let us tell you what is Tabata exercise and whether it really helps you to reduce weight and keep you fit.

History of Tabata Workout.

Tabata was originally designed for the events of Olympic athletes, but that doesn’t mean it’s not safe for you and me. The key is to find a safe target heart rate zone without compromising the form and intensity.

Its simple structures are made of cycles and rounds. One cycle is for 20 seconds of workout followed by 10 seconds of rest. There are eight cycles and each cycle takes around four minutes.

What Does Tabata Mean?

Tabata is a high-intensity interval training, which are done with fast moves. It is specially designed to push your heart rate at pick within a short time period. You have to perform this exercise as fast as possible. However, it is consider as one of the amusing exercise.

You have to perform based on your fitness level and goals but typically workout at least for 20 or 30 minutes. Modifications and low-impact versions of every exercise is more effective at the beginning, don’t have to be complicated and you never have to jump the ladder to grab it.

You must challenge yourself with this 20 seconds by pushing your heart rate at the pick level.

How Tabata Workout is Helpful in Weight Loss?

During performing Tabata exercise we pick up our intensity level at the high. Relatively we burn maximum amount of calories within a limited time period. High intensity along with moderate movements targets our stored fat. Such a way we can reduce lots of fats within a few months.

It is not that you depend on the Tabata exercise for weight loss. Because it contributes only 30 percent to your weight loss process, 70 per cent depends on your diet. You must do this exercise 4 times a week to get the maximum benefits.  

Is Tabata Boost Metabolism.

Yes, while doing this workout you have burned hundreds of calories and then hundreds more throughout the day while doing other activities. So, it rapidly boost your metabolism and overall health.

Tabata Workout Benefits.

However, Tabata training has several incredible health benefits, among of those some are;

Targets More Muscle Groups.

High intensity exercise helps to target more muscle groups rather than other exercise. Tabata not only burns your stored fat, it also tone up your each corner of muscle groups. (1)

Help to Burn Fat.

This form of workouts puts a lot of stress on your body and as a result you are able to burn more calories within a short time period. According to a study, Tabata workout can help you to burn 15 calories in every minute. This workout can be excellent for those who are on weight loss journey. (2)

Increase Stamina and Endurance.

Usually we use lots of stamina as well as intensity with full range of motion during this workout at the same time it increase our stamina and endurance level. It is the reason it is quite popular among the athletes. (3)

Increase Focus.

Tabata is a high intensity workout that helps to stay focused and attentive. It also helps to increase your performance. You can focus more on your work routine. (4)

Tabata Workouts At Home for Beginners.

There are several numbers of exercise includes in Tabata. However, we pick 5 best Tabata workout for beginners, which can easily perform by everyone.

  1. Push-ups.
  2. Squat.
  3. Jumping Jack.
  4. Sprint.
  5. Skipping.


In Tabata you can do 2 exercise together during the interval. You push for twenty seconds. Relax a little and make a mountain for the next twenty seconds. 

Push Up
Push Up

8 Rounds.


Recommended 12 – 14.


Minimum 8 minutes.


One of the effective exercise for your thighs, hamstrings and glutes. You must do this workout with your bodyweight with correct posture. In Tabata you can combine other exercise with squats. Such as you can add skipping.

You must take at least one minute rest between each set. It will prepare you for the next target. 

Push Up


6 rounds.

Recommended 15 – 20.


Minimum 8 minutes.

Jumping Jack. 

It is a physical hopping or jumping workout performed by jumping to a position with the legs extent wide and the hands going above. You may clap and then return to the back.

jumping jack Tabata Workout
Jumping Jack

6 rounds.


Recommended 14 – 16.


Minimum 5 minutes.


Sprinting is the best way of workout. It is both an incredible exercise for fat loss and muscle tone up. This is the workout that comes to your mind first whenever you think of Tabata exercise.

You need an open space to do this work out. You must relax between the rounds for 10 seconds.

sprint Tabata Workout



8 rounds.


Minimum 10 – 20 seconds.


skipping Tabata Workout

Jumping on the tow is not just a game but also a good exercise. This workout is good for your heart. To do this exercise, you neither need bulky machines nor a big place.

It is more effective while you jump higher. It will be okay to take ten seconds of rest after 20 seconds of skipping.


8 rounds.


Minimum 20-30 Seconds.

Upper Body Tabata Workout.

The upper body tabata workout are:

  • Reverse fly.
  • Hammer curl.
  • Lateral raises.
  • Bicep curls.
  • Overhead presses.
  • Dumbbell pullovers.
  • Chest fly. 
  • Chest presses.
  • Skull crushers.
  • Tricep extensions. 
  • Bentover dumbbell rows.
  • Bentover ventral pulls. 

Tabata Workouts with Weights.

The list of tabata workouts that can be done with weights are:

  • Hammer curl with power squats.
  • Squat curl press and stand. 
  • Squat with overhead presses. 
  • Core kickbacks. 
  • Front and rear lunges. 
  • Walking push ups. 
  • Rear lunge with dumbbell arm row. 
  • Pulsing dumbbell rows. 

Crossfit Tabata.

Here is the video of crossfit tabata. 

Kettlebell Tabata. 

Tabata training is one of the most efficient workout. It is a form of high-intensity interval training, it requires minimum time and minimal equipment, so it is easy to do it at home, in the gym or on the road.

Adding kettlebells will take this workout to the next level. When you swing the bell, almost every muscle engaged. According to Lauren Brooks, a California-based private instructor and author of Kettlebells for Women, kettlebells increase stamina and core stability by giving you a full-body, fat-explosive workout.

So mixing Tabata and kettlebell training will be a super-charge routine.

For this workout, it is recommended to use kettlebell between 10 and 25 pounds. Remember to focus on the right form and do not make any movements if you feel pain.

Point Should Keep in Mind During Tabata Workout.

If you are in the early stages of workout and strength training then it is not for you. In fact, this exercise is for women those are going to gym every day. If you are doing it more than once, take a break of at least one minute in between.

This gives comfort to your muscles and they are ready to work harder. At the same time, taking a break in between also reduces the risk of injury.

The exercise you choose during the Tabata is very important to practice them for a long time, which reduces the risk of mistakes and at the same time, the risk of injury will reduced.

Frequently Asked Questions.

1. How often should you do Tabata workout?

Doing Tabata just three times a week with proper form and routine is sufficient for the beginners. If you are an intermediate or advance trainee then only you can increase the frequency of exercise. You should not do this exercise in consecutive days as Tabata is extremely tough exercise. Therefore, you have to give proper rest along with nutrition for the recovery. 

2. Does Tabata workout work?

Absolutely Yes, Tabata workout puts lot of tension on your muscle groups as a result you can easily burn more calories within a short period. According to a study by “University of Wisconsin-La Crosse”, they claimed that, this form of workout can help you to burn 15 calories in every single minute. 4 minutes of Tabata workout equivalent to five times cardio exercise.

3. How many calories does Tabata workout burn in 30 minutes?

It can burn 13.5 calories in every single minute. According to research by “American College of Sports Medicine conference”, Tabata workout can burn a massive 13.5 calories in every single minute as well as it boost your metabolic rate in enormous way.(5) 

4. What is Tabata workout routine?

In Tabata workout, every sets should consist four minutes. One cycle is for 20 seconds of workout, followed by 10 seconds of rest. There are eight cycles. In each cycle we put trigger our heart rate at the pick. It’s a kind of High Intensity Interval Training (HIIT).

Bottom Line.

Nowadays most of the workouts in fat loss program are so much shorter and only focus on the cardio routines. In Tabata you will find an effective way to loose fat and gain stamina without losing your muscle. From Tabata you can burn same calories equivalent to 20 minute of power walk.

It improves both your aerobic capacity as well as your overall health performance. With regular practice you can achieve your goal within a few month.

+4 Sources

Freaktofit has strict sourcing guidelines and relies on peer-reviewed studies, educational research institutes, and medical organizations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and up-to-date by reading our editorial policy.

  1. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity;
  2. High-Intensity Intermittent Exercise and Fat Loss;
  3. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max;
  4. The Impact of High-Intensity Interval Training on Brain Derived Neurotrophic Factor in Brain: A Mini-Review;

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Fact Checked

The contents on FreakToFit are fact checked to ensure our readers we are are giving authentic, evidence-based, factually accurate information.

This article is reviewed by a registered dietitian and medical expertise indulged in practical clinical and public health experience“.
FreakToFit strict editorial guidelines- we only link to academic research institutions, academic journals, reputable media sites and medically peer-reviewed studies. If there is any lack of sufficient evidence, it will be noted. All sources are labelled as numbers in parentheses (1, 2, etc.), which are clickable links to studies referenced. However, all primary sources, including studies, scientific references, and figures, are linked within each article or can be found in the resources segment at the bottom of our articles.
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