TABATA - New Level of Fitness

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Tabata Training and How It Works


Tabata is a high-intensity interval training (HIIT) workout consisting of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of eight rounds, or four minutes. It's a time-efficient way to improve both cardiovascular fitness and muscular endurance. The exercises are performed at near-maximum effort during the 20-second intervals. 

Tabata Pose


Key aspects of Tabata training:

  • Intervals: 20 seconds of intense exercise, followed by 10 seconds of rest.
  • Rounds: Typically 8 rounds, totaling 4 minutes.
  • Intensity: The exercise should be performed at near-maximum effort during the 20-second intervals.
  • Versatility: Tabata can be adapted to various exercises, including bodyweight exercises, and is suitable for both cardiovascular and muscular training. 
  • Benefits of Tabata:
  • Time-efficient: Can be completed in just 4 minutes. 
  • Improved cardiovascular fitness: The high intensity pushes the cardiovascular system to its limits. 
  • Increased muscular endurance: The short rest intervals challenge the muscles to recover quickly. 
  • Potential for calorie burning: Due to the high intensity, Tabata workouts can help burn calories. 


Important Considerations:

  1. Warm-up: A proper warm-up is essential before starting a Tabata workout. 
  2. Progression: Beginners may want to start with lower-intensity interval training and gradually progress to Tabata. 
  3. Form: Maintaining proper form is crucial to prevent injuries, especially during the high-intensity intervals. 
  4. Listen to your body: If you experience pain or discomfort, stop the workout. 

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