Benefits of Tabata Workouts

Jul 24th


Author By admin
CategoryPosted in Blog
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15717968405_07b7b84c00_zHas all the buzz about Tabata workouts got your interest piqued? With the potential to burn a HUGE amount of calories, build lean muscle, and take your fitness to the next level, it’d be silly not to give it a try.

What are Tabata workouts?

Tabata training was developed by Japanese scientists at the National Institute of Fitness and Sports (NIFS) in Tokyo as part of their landmark research on the impact of exercise intensity on the aerobic system (cardiovascular) and the anaerobic system (muscle). Their findings, published in 1996 were a game changer. By performing short bursts of maximum effort level exercise followed by a short rest, you could have a greater impact on both fat burning and muscle building. Tabata workouts are designed to maximize both systems, inflicting a massive impact on the body – in the very, very short amount of time.

Those who say you have to spend hours in the gym to get a good burn most likely haven’t tried Tabata training. Tabata workout rounds are only four minutes in length, but given the 100 percent effort you’ll need to give, it’ll feel like the longest four minutes of your life. You. Will. Love. It.

Tabata workouts have a very specific protocol. The exercise sessions are set up as follows.

HARD work for 20 seconds

Take 10 seconds rest

Repeat 10 times

This 20/10 ratio has been shown to work both your cardiovascular and muscular systems more effectively than long, steady-state training. There are numerous ways to tweak this protocol to accommodate any fitness level and keep boredom at bay. For advice on how to devise your own workout at home, you can contact our fitness coach that specializes in home workouts, Sunny. For in-person training, feel free to contact Sylvester or join one of his weekly Tabata classes.

Benefits of Tabata Workouts

Tabata training has been well researched and the benefits are well-documented.  Below are just a few.

Improved cardio functionality

Fat loss

Boost metabolism

Improved muscular strength and endurance

Excellent burn in a short amount of time

Burn 15 calories per minute!!!, plus burn up to 1500 calories in the 24-hour period after your workout

Examples of Tabata Exercises

Nearly any type of exercise will work as part of a Tabata workout. Compound movements that work more than one muscle group are preferred. Below are a few examples of some of the best Tabata exercises you might want to try.

When researchers at NIFS tested the impact of Tabata, they created and used the following 20-minute Tabata protocol on their subjects.

  1. 5-minute warm-up
  2. Four rounds of Tabata (eight rounds of 20 seconds of work followed by 10 seconds of rest) with one-minute of rest between each round.  The exercises they used included the following.

High knee run

Jump rope


Mt. climbers

Plank punch

In/out boat

Russian twists


Jumping jacks

Line jumps


Split squats

Side skaters


Box jumps

      3. 10-minute cool down

Take a Tabata Class at Lifestyles

Want to give it a shot? Come try our Tabata Training Group Fitness class with Sylvester on Wednesdays from 5:30 to 6:00 pm. Free for members, $3 for non-members. You might want to bring a sweat towel. You’re going to need it!



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