What are Tabata exercises? Facts and Benefits

If you’re looking for a fun and quick workout, the Tabata routine is a great choice.

Tabata is an intense exercise program developed by Dr. Izumi Tabata while studying at Keio University in Japan. It has gained popularity over the years due to its intense nature and high level of effectiveness.

All you need to get started is a timer and enough room to move around.


What is Tabata training?

Short-duration Tabata training results in faster weight loss (Image via Boxed water/Unsplash)
Short-duration Tabata training results in faster weight loss (Image via Boxed water/Unsplash)

Tabata training is built on the idea of ​​high intensity interval training.

Tabata’s unique design consists of incredibly short durations – 20 seconds of high intensity exercise followed by 10 seconds of relaxation. This “20 seconds on, 10 seconds off” pattern was repeated eight times in the study that originally popularized the Tabata method, resulting in a four-minute workout.

This method can be used in different ways and with various workouts such as resistance and cardio training.

In fact, high-intensity interval training was created for runners who needed to sprint short distances and rest for a short period of time.

Everything in this training program is based on the same principle.


Health Benefits of Tabata Workout

Performing Tabata workouts regularly will not only help you build lean muscle and improve your endurance, but it will also improve your cardiovascular health.

These exercise routines take little time and could be beneficial for anyone looking to improve their overall fitness.

Here is an overview of the benefits of this workout:

1) Burn calories

Helps you burn more calories (Image via Andres Ayrton/Pexels)
Helps you burn more calories (Image via Andres Ayrton/Pexels)

Our Basal Metabolic Rate (also known as BMR) skyrockets when our body encounters high intensity training like Tabata training.

The rate at which body fat is burned is determined by our BMR. Workouts that increase our BMR are very effective when it comes to burning body fat.


2) Muscle growth is enhanced

    Improves muscle growth & movement (Image via Kampus Production/Pexels)
Improves muscle growth and movement (Image via Kampus Production/Pexels)

Due to the stress and strain placed on certain muscle parts during High Intensity Interval Training (HIIT) workouts like Tabata, tissue growth and repair occurs at a much faster rate.

Since you are burning fat and gaining muscle at the same time, this change will improve your body’s lean to fat ratio.


3) Aerobic capacity is enhanced

Improves your aerobic capacity (Image via Andrea Piacquadio/Pexels)
Improves your aerobic capacity (Image via Andrea Piacquadio/Pexels)

The Tabata method is linked to an increase in aerobic capacity. This implies that people who do it increase their stamina and level of oxygenation.

Moderate intensity workouts can also build aerobic capacity, although at a slower pace than the Tabata approach.


4) Less time spent exercising

You spend less time exercising during these sessions (Image via Anna Shvets/Pexels)
You spend less time exercising during these sessions (Image via Anna Shvets/Pexels)

Twenty minutes of Tabata cardio training can provide similar benefits to one hour of moderate running or biking and two hours of yoga or walking.

It is a technique that takes less time, but you can get all the results you want.


5) Quick results

Helps you get results fast (Image via Shvets Production/Pexels)
Helps you get results fast (Image via Shvets Production/Pexels)

Instant gratification and quick results have characterized our culture in recent years. The effectiveness of Tabata in producing quantitative and visible results is astounding.

It’s a high intensity workout that burns fat fast while simultaneously building muscle.


6) Improves anaerobic capacity

Tabata workouts also help improve anaerobic capacity.  (Image via Ayo Ogunseinde/Unsplash)
Tabata workouts also help improve anaerobic capacity. (Image via Ayo Ogunseinde/Unsplash)

The amount of carbs you burn for fuel is determined by your anaerobic capacity. In one investigation, the Tabata approach increased the anaerobic capacity of the original participant by approximately 28%.

Increases in anaerobic capacity are usually not the result of moderate intensity activities.


How do you make Tabata?

To start, you need to decide what type of workout or set of exercises you are going to do.

After that, you have to choose between a four-minute or 20-minute workout. If you have no previous experience, start with four minutes and gradually increase until you reach 20 minutes.

For example, you can try these aerobic exercises:

  • Sprint for 20 seconds, then rest for 10 seconds for a total of eight times.
  • Rope for 20 seconds, then rest for 10 seconds x 8 times.

Pro Tip: Perform a 20 second workout followed by a 10 second rest period. You can change the exercises between each stop.

Also keep an eye on your heart rate during training and slow down if it gets too high. Always remember to modify your workout as needed if you feel any discomfort.


Take away

If you want to reach your fitness goals faster and maximize your workout, consider adding Tabata workouts to your routine. These exercises have proven to be effective and have helped many people achieve their fitness goals in a fun and easy way.

Ideally, these workouts should be a daily activity schedule for everyone. You might want to start with just a few minutes to get used to the format. The best part is that there are no prerequisites for this training method; it can be practiced by anyone, regardless of age or gender.

Remember, though, that this is intense training and you should consult your doctor before starting a new fitness routine.


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Edited by Rachel Syiemlieh

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