Tabata training does not last long, but it gives fast results. This is a great way for people who want to burn excess fat fast. You can combine this training according to your needs, whether you want to work out alone or in groups, whether you’re a beginner or an advanced trainee. There are exercises for everyone!


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Tabata Training

This type of training has been developed by Dr. Izumi Tabata, from Tokyo, Japan. It’s a high-intensity training, of short intervals.

If you don’t have much time to exercise, the Tabata workout is perfect for you. It’ll take only 4 minutes of your time and it’ll give you excellent results, in a relatively short period. This training can be both, aerobic and anaerobic, and it consists of a series of short and quick exercises. These include abs, pushups, squats, step out, running in place, jumping rope.

What’s specific for this type of training is that each series lasts for 20 seconds. During this period, the chosen exercise needs to be performed at maximum power and speed. Then, what follows is a 10-second bread. The cycle is 20 + 10, repeated 8 times, without interruptions. Also, the exercises can be combined, so that you work out your body alternately. For example, you can do pushups to work your upper part, and squats for the lower part of the body.

The Tabata method has many benefits. Besides being a great way of burning excess fat, it can be practiced anywhere and anytime.


If you’re new to exercising, do not overdo the training. As a beginner, you need to start at an easy pace and gradually increase the intensity. You can start by exercising once a week, then twice a week, until you reach to the ultimate goal – four times a week.

For starters, it is best to choose exercises that engage a large number of muscles. After you choose the exercises you want to do, set the clock in your sights, so that you can measure the intervals of 20 seconds workout and 10 seconds rest. Allowed tolerance is 2 to 3 seconds, but don’t overdo with the rest. Since Tabata can be very strenuous for beginners, you should expect muscle pain all over the body when you start. But, this will last only in the first two to three weeks. Afterwards, your muscles will get used to the workout intensity. Which is what we want!

Just remember, before you start with the training, warm up your body for 5 minutes. You should dedicate the same time for stretching exercises afterwards. As Tabata training is short, but extremely hard, increase the intensity of the exercises gradually, to avoid injury. In the beginning, it’s recommendable for you to work only 3 or 4 cycles, until your muscles adapt to the pressure.

Before you start with Tabata, consult with a trainer at the gym.

Watch the following video, to help you get started with your Tabata training.

What is Tabata Training?