Imagine there was a super effective method of burning fat, you’ve tried running outdoors, pounding the treadmill at the gym or do cardio circuits. But these aren’t providing the results you’re after.

To achieve quick and long lasting results, the idea behind HIIT workouts (high intensity interval training) should be your go to form of exercise, which is a mix of short bursts of high intensity work with rest periods.

So, what is Tabata?

tabata™ has been clinically proven as a way to get fit in just four minutes, developed by Japanese Professor Izumi Tabata. It consists of 20 seconds of intense exercise followed by 10 seconds of rest, repeated 8 times, to total 4 minutes. It’s scientifically proven to be the most effective way to increase both aerobic and anaerobic fitness and works by stressing the system maximally – it pushes you to your limit for maximum benefit. It has to feel extremely difficult for it to be working.

Example Tabata Workout

Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push ups, planks, squats, stability ball exercises, resistance bands, weights, or a bench. To start, use four exercises per Tabata.

Tabata Workout Example:

  1. Push Ups
  2. Squats
  3. Medicine Ball Slams
  4. Jumping Rope

How to do it: Do 20 seconds of push ups, then rest 10 seconds. Do 20 seconds of squats, then rest 10 seconds. 20 seconds of ball slams, and rest. 20 seconds of skipping rope, and rest. And then do that whole cycle again – eight more times.

How Effective is Tabata?

With Tabata, you could get fitter doing it, than an hour working out on an exercise bike, an hour of jogging, two hours of walking, an hour of Zumba and two hours of yoga.

Plus, you can burn up to 250 calories per session and after a workout, your body continues to burn extra calories for up to 12 hours.

How often should I do a Tabata workout?

Tabata can be undertaken however many times a week you want, but for effective results, if you do Tabata just twice a week with no other exercise, you will see improvement in your appearance and fitness levels. It may be worth noting that you shouldn’t do Tabata every day of the week or on back to back days as your body will need the time to recover for it’s next session.