What is Tabata workout, Exercises for Tabata workout?

tabata workout

An ideal fitness goal is not sweating for the whole day. Instead, doing something best in a set time. Tabata’s workout makes it easier for you.

Tabata workout is a high-intensity interval training (HIIT) workout. The workout duration remains less, but it can be much more effective if performed in the right way. In short, it saves time without compromising on the results. 

When do I plan a Tabata workout?

If you plan to increase strength, lose weight, improve flexibility or build muscle. Tabata is your thing. 

Genesis of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

What exactly is Tabata Workout?

Tabata’s workout has many exercises, and each lasts for just four minutes. It may sound simple, but it’s exhausting in reality.

The time has to be divided in the following manner for each exercise.

  • Exercises regressively for 20 seconds
  • Rest for 10 seconds
  • Repeat for eight sets per exercise
  • let your body exhaust

Can beginners include Tabata in the routine?

Yes, it’s beginner-friendly, but we recommend you include simple exercises in the beginning. 

With time, change the exercises to intermediate level and when you gain the stability and strength, try performing hard exercises.

Can Tabata workout help to lose weight?

No doubt here. It’s a type of HIIT training for weight loss. The intensity of performing Tabata is very high. It helps you to burn the calories faster and further helps you to lose weight and gain muscles at the same time.

If you are not sure how to start, here is the 20-Minutes Tabata workout plan for Beginners

Remember to follow the Tabata rule for each exercise mentioned below

“20 Second exercise-10 Second rest-8 Rounds”

Classic squat

  1. It Targets the gluteus maximus, hamstrings, and core.
  2. Stand with your feet a little wider than shoulder-width. Face your toes slightly outwards. Keep your hand on the sides.
  3. Keep the chest lifted and the core engaged. Push your hips at the back and bend your knees as you go down. Simultaneously, bring the hands forward in front of your chest and join the fingers of your hands. 
  4. Go down until the position feels like you are sitting on a chair. 
  5. Now, straighten your knees by pressing through your heels while squeezing your glutes.
  6. Perform eight sets with a 20-second exercise and 10-second rest.

Jumping Lunges

1.Stand straight with feet shoulder-width apart and keep the hands hanging on the sides.

2.Take a long step forward and simultaneously bend the knee of another leg so that it almost touches the ground.

3.Jump and swing the legs in the air and switch the legs until you land on the ground. 


  1. Stand with legs open up to shoulders’ width.
  2. Bend the knees to a full squat and place your hands on the floor with elbows between the knees. We better call it a frog posture.
  3. Push the legs at the back with feet parallel with your ankles and acquire a plank posture with ankles straight. 

Tip: Squeeze the core and contract the glutes, and this remains an essential point for doing the burpee in the right way.

 Caution: To avoid any lower back injuries, avoid bending the back while performing planks.

4.Bring your legs in front by jumping and swinging your feet until the knees are between the elbows again and you are back to the frog posture.

5.Now swing the whole body up in the air by stretching the hands straight up.

Tip: Jump with engaging the whole of your body for making each burpee you do much more effectively.

Perform eight sets with 20-second exercise and 10-second rest

Incline Push Up

  1. Use a little elevation such as a sofa or a bench. 
  2. Rest both of your hands on the elevation. Acquire a push-up posture with your hands shoulder-width apart.
  3. Lower the chest towards the elevation. Use your triceps and chest to push back to the posture again.
  4. Perform eight sets with 20-second exercise and 10-second rest

Tip: Don’t bend the body throughout the move and while acquiring and reaching the posture. Avoid getting too close to the platform.

Reverse Lunges

  1. Stand casually with feet shoulder-width apart from each other.
  2. Place the hands at the side or on your hips. 
  3. Take a big Step back with your left leg. Keep the heel of the left leg facing backwards.
  4. Bend your knees until the thigh of the right leg is parallel with the floor. 
  5. Push with your heel and midfoot of your right leg to come back to a standing posture. 
  6. Repeat by stepping back with your right leg. It makes it one rep.
  7. Perform eight sets with 20-second exercise and 10-second rest.