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What Are Tabata Workouts?

You may have heard the word “Tabata” passed around in the fitness industry, but you may not be completely familiar with this type of workout. If you’ve done an iFIT HIIT workout, chances are you’ve worked through a Tabata-style circuit. While Tabata is not a direct synonym of HIIT, it is a specific type. Between the two, the rest periods are the primary difference. HIIT workouts are very versatile from workout to workout, meaning the rest periods are shorter or longer depending on the routine. Tabata exercises, however, have a set structure that does not vary.

Developed in 1996 by Dr. Izumi Tabata, this style of exercise is quite unique in its setup. Tabata exercises¹ are primarily four minutes long. During this time, 20 seconds are spent engaged in work (like burpees, air squats, or jumping rope), followed by 10 seconds of rest. This 20-10 pattern is repeated until you reach four minutes. True Tabata occurs over eight 4-minute intervals. According to Dr. Tabata’s study above, his fast-paced, high-intensity method keeps your heart rate elevated. With Tabata, you have the potential to do a great amount of work in a short amount of time, as maintained by Tabata’s research.

Could Tabata be a fun, worthwhile workout option for you? We’re breaking down everything you need to know about Tabata workouts, from fitness benefits to sample workout routines you can get started on right away. Once you’ve tried a few Tabata moves, you can get going with a trainer-led iFIT Tabata class that is sure to challenge your cardiovascular fitness!

What are the benefits of Tabata workouts?

Can a four-minute exercise round really contribute to overall health? This is a valid question, as you might struggle to see the merit in such a short workout duration. However, as Dr. Tabata discovered in his 1996 study², Tabata’s short time frame coupled with explosive exercises contributes to cardiovascular conditioning. In Dr. Tabata’s study, the anaerobic capacities and V02 max³ scores of the experimental group were both observed to be elevated as a consequence of Tabata-style exercise (specifically with exercise bicycle training).

Though the study is now over 20 years old, the benefits of Tabata workouts continue to hold true. There are many perks of Tabata training that, when paired with regular exercise and a healthy diet, can up your fitness game! If you’re wondering if Tabata workouts are right for your goals, here’s what you need to know.

Tabata is time-friendly

If you find yourself short on time more often than not, you’re not alone. Many skip out on lengthy exercise sessions due to other important time commitments like family, school, or work. If this sounds like you, Tabata exercise could be a great choice for getting back into a fitness routine. Since workout rounds are kept within a 4-minute time frame, you can either give it your all during those four minutes or complete eight rounds for a true Tabata workout. You’ll get an effective workout in well under 30 minutes, making it a great option for lunch break athletes, early risers, busy parents, and virtually anyone else!

It trains your body to quickly adapt

Tabata is excellent for increasing aerobic capacity. If you’re searching for a new kind of challenge, Tabata delivers high-intensity work. In a 2017 study⁴ examining the effect of Tabata training on aerobic capacity, researchers grouped 18 female futsal (akin to indoor soccer) players. After Tabata training, the participants’ V02 max scores were higher, indicating an increase in aerobic capacity. These results may suggest that the participants quickly adapted to the high-intensity nature of Tabata training, which can influence cardiovascular conditioning. As you get accustomed to Tabata exercises, you will find that you have an easier time pacing yourself and controlling your breathing during the workout. You can thank your body for this, as it works hard to adapt to the challenges you engage in.

Tabata is effective for cardiovascular health

As a variation of HIIT, Tabata exercises⁵ are very high-intensity, which makes them incredibly helpful for building cardiovascular conditioning. During the 20-second burst of activity, you’ll quickly rep out the exercise at hand. Over time, your conditioning should improve as you become more proficient at Tabata workouts. This is why many endurance athletes use Tabata exercises as preparation for longer periods of running or cycling. Even if you’re more interested in weightlifting, a few Tabata intervals offer a perfect way to warm up your muscles with a quick cardio workout.

It boosts your metabolism and offers greater caloric burn

Coupled with the spike in heart rate, doing a Tabata workout may contribute to an increase in your overall caloric expenditure. In a 2013 study⁶ funded by ACE, participants engaged in 20-minute Tabata workouts (five 4-minute Tabata rounds). The results of the study indicated that Tabata workouts can improve cardiorespiratory endurance and may contribute to an increase in caloric expenditure. Group a few Tabata workouts together (eight for a full session) and get your sweat on!

Tabata workouts do not require equipment

If you don’t have a home gym, Tabata exercises may be the perfect fit for you! You can do a Tabata-style workout with exercises like mountain climbers, tricep dips, lunges, and push-ups. Bodyweight alone can deliver a grueling workout just like a routine with dumbbells or resistance bands. Not only can Tabata be your next home workout, but you can also knock Tabata exercises out on the go. Since they’re short, you won’t feel like you need to break away from a family vacation or work trip to exercise. Tabata is also a good option for on-the-go users since it doesn’t require much space (depending on the chosen exercises). You can get your heart pumping with a few Tabata exercises and feel good about ticking that workout box for the day!

Tabata exercises are worthwhile for beginners

Since Tabata exercises are four minutes long, they can be a great place to start for those new to fitness. Unlike a longer HIIT session, these are easier to acclimate to, especially when you’re a beginner. You’ll be able to work on your conditioning in short spans of time. This will pay off in the long run, as you’ll have improved endurance and physical ability to tackle more challenging types of workouts in the future.

What are some examples of Tabata exercises?

You may be thinking that Tabata workouts sound interesting enough to try. Luckily, putting together a Tabata workout can be very easy! Here are a few sample exercises you can try today. Tackle single exercise Tabata workouts or opt for routines that involve several different movements. If you’re a beginner, it may be best to start with a single exercise Tabata routine.

Single exercises

Try single exercises like burpees, push-ups, or planks in this format:

20 seconds on
10 seconds off
Repeat 8x

Woman works out with iFIT Tabata exercises

Multiple exercises

Air squats and lunges (one air squat and one lunge on each leg = one repetition)

20 seconds on
10 seconds off
Repeat 8x

Burpees and tuck jumps (one burpee and one tuck jump = one repetition)

20 seconds on
10 seconds off
Repeat 8x

Squat thrusts and frog jumps (one squat thrust and one frog jump = one repetition)

20 seconds on
10 seconds off
Repeat 8x

Try an iFIT Tabata workout

If home workouts have felt boring or unorganized in the past, iFIT can change your perspective on at-home fitness! In our incredible workout Library, we offer over 100 Tabata-style workouts led by our world-class personal trainers. Our Tabata classes are engaging and motivating, challenging you to bring your very best to every workout session. Your next home workout doesn’t have to feel lackluster when you have the support of an iFIT Trainer and the structured format of a Tabata class!

When you sign up for the iFIT fitness app, you can jump right into a Tabata class with a personal trainer pushing you through those tough four minutes. Our workouts are filmed in stunning locations all over the world, so you’ll get the opportunity to knock out Tabata workouts in the Caribbean, Italy, Turkey, and so many other must-see locales. Our Trainers will help keep you pumped the entire time, so you can keep moving forward toward your fitness goals. With Tabata, you can put in hard work and feel good about taking time for yourself without sacrificing substantial time. That is, you can get in an effective workout in under 30 minutes during a lunch break or in the early morning before your busy day starts.

Top 10 iFIT Tabata workouts

With iFIT-enabled equipment, you can sign up for Tabata workouts that incorporate high-intensity running, cycling, and rowing in the classic four-minute format. Many of our workout series use Tabata for equipment-based workouts instead of bodyweight. These will help boost your cardiovascular fitness as you go all-out on your treadmill, elliptical, bike, rower, or strength machine. Here are our top 10 Tabata workouts, each of which are a part of a longer workout series.

Camel Rock Tabata Ride, Cappadocia, Turkey (Progressive Power Series)

Rumeli Feneri Tabata Ride, Istanbul, Turkey (Progressive Power Series)

Love Valley Tabata Ride, Cappadocia, Turkey (Progressive Power Series)

Lake Bled, Slovenia—Tabata (20 Minutes to Toned Series)

Starfish Point Tabata Ride, North Side, Cayman Islands (Caribbean Cycling Basics)

Venice City Run, Italy (Italy HIIT Series)

Wk 2 Wkt 2 - Pk18 Beach Bootcamp, Tahiti, French Polynesia (Bora Bora Bootcamp Series)

Negril Lighthouse Tabata Ride, West End, Jamaica (Caribbean Cycling Basics)

Doctor’s Cave Beach Tabata Ride, Montego Bay, Jamaica (Caribbean Cycling Basics)

Huaca Jog/Cross Train, Bolivia (Bolivia Beginner Cardio HIIT Series)

Which Tabata workout will you choose first? Start a new fitness journey with our Tabata classes to see for yourself how powerful these short, high-intensity workouts can be.

References

1. Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and science in sports and exercise, 28(10), 1327–1330. https://doi.org/10.1097/00005768-199610000-00018.

2.Tabata, I., Nishimura, K., Kouzaki, M., Hirai, Y., Ogita, F., Miyachi, M., & Yamamoto, K. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and science in sports and exercise, 28(10), 1327–1330. https://doi.org/10.1097/00005768-199610000-00018.

3. Quinn, E. (2020). VO2 max testing in athletes: Measuring cardio fitness and endurance capacity. Verywell Fit. https://www.verywellfit.com/what-is-vo2-max-3120097.

4. Imanudin, I., & Sultoni, K. (2017, March 1). Tabata training for increasing aerobic capacity. IOP Science. https://doi.org/10.1088/1757-899X/180/1/012205.

5. McMahan, I. (2021, February 18). What is a tabata workout? And should you be doing them? Today. https://www.today.com/health/should-you-be-doing-tabata-workouts-t209403.

6. Emberts, T., Porcari, J., Dobers-Tein, S., Steffen, J., & Foster, C. (2013, September 1). Exercise intensity and energy expenditure of a tabata workout. Journal of Sports Science & Medicine, 12(3), 612–613. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/.

Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

How to Stay on Track with Your Workouts

Congratulations! If you find yourself reading this, then you have successfully completed the first step toward a healthier and more dynamic you. As you embark on a new journey to a healthier lifestyle, it's important to realize that you not only need to, but want to make a change. Keep in mind that staying on track with your workouts is as much a physical challenge as it is a mental challenge. Now, ask yourself, are you committed? Remember, mind over matter—your goals are never out of reach. Check out these tips from our iFit trainers to help you stay on track with your workout routine. Gideon Akande The time of year for reflection and rededication is upon us, and personal fitness is at the forefront in the minds of most. Whether this is your first rodeo or you’re an experienced athlete, here are my 5 top tips to improve your exercise excellence. Start somewhere. It doesn’t matter what you do, just MOVE! You can fine-tune the process at a later time, so start with the most convenient forms of exercise for you. Take it easy. Rome wasn’t built in a day; neither was your body. There is no need to feel like you must complete your goals in the first week. Build slowly and gradually to remain safe and feel accomplished. Switch gears. Fitness is a very personal journey. It is not necessary to only follow one discipline to see results. Therefore, try it all! You’ll be surprised at what your body best responds to, but, more importantly, what you may enjoy. Posse up. Studies show that success rates improve dramatically when you surround yourself with others that share similar goals. Join forces with family, friends, and coworkers to develop accountability that will push you further, longer. Rest for your best. Recovery is essential for you to feel and perform better. Stretch, massage, and sleep are great ways to increase energy, boost metabolism, and fuel your next sweat session. You can train with Gideon on any iFit-enabled equipment all around the world and in the studio! Follow Gideon on Instagram @getfitwithfgiddy Follow iFit on Instagram @ifit Breeanna Cox Here are my tried-and-true tips for staying on track! Set realistic goals. Break up your activity into small tasks each and every day, so it's not so intimidating. Try incorporating 30 squats 3 times a day into your routine, and then build up from there. Hold yourself accountable. Tell friends, family, or your spouse what your goals are, so you've officially put your goal out to the world. This will help ensure that you follow through with your fitness plans. Love your workouts. Don't follow fitness fads or trends—do what you find enjoyable, so that you look forward to your workouts instead of dread them. Have a clear purpose. Identify what it is that's driving you to stick to your goal. Why do you want to be more fit? Once you figure out your motivation, write it down and post it everywhere you can see it! You can train with Breeanna on any iFit-enabled treadmill and elliptical! Follow Breanna on Instagram @bodybybree2 Follow iFit on Instagram @ifit Elyse Miller We all get a little off track from time to time. The best way to stay on track is to make fitness a top priority. Schedule your workouts. Plan your workouts as if it’s an appointment with someone else. You wouldn’t want to cancel out on a hair or doctor appointment, so don’t ditch out on yourself. Set a time and follow through. Prep your gear. I lay my workout clothes out at night, so I see them waiting for me first thing in the morning. Having that reminder staring at you in the face as soon as you wake up makes it harder to skip out on your workout. Early bird gets the worm. I’ve found that early workouts are great for those with busy schedules. Rather than putting it at the end of the day, when a million other things can get in the way, I recommend waking up 30–60 minutes early to get your sweat on. Keep it at home. Having workout equipment at home is a major game changer, too! Taking out the commute and hassle of a gym saves so much time and eliminates excuses. Make it a lifestyle. Exercising your body should be as routine as brushing your teeth. Make it a non-negotiable. Even on your “off days,” it’s good to schedule in some body work time—stretching, foam rolling, or planning for the next workout. You can train with Elyse in Bora Bora and in studio classes on any iFit-enabled treadmill! Follow Elyse on Instagram @fitelyse Follow iFit on Instagram @ifit John Peel Sign up for a program. If you are just beginning your fitness journey or looking for a routine to get you back in the game, the iFit Alps Incline Series is the perfect program! This 6-week plan will ease you into a structured workout regimen and also give you the push and climb you need to hit some challenging progressions. Not only will you sweat, but you will experience the most beautiful location I think we've filmed at to date. The Alps are breathtaking. They are even more breathtaking when you witness them from the summit, after crushing a workout! Hydrate, hydrate, hydrate. Dehydration can lead to a lack of energy and increased heart rate—both will make your workouts much more challenging. I like to drink two cups of water as soon as I wake up. It's an easy change to make to your morning routine, but it makes a big impact. #100aDay. Since having back surgery, I've set a personal goal of doing 100 ab rollouts each day. A strong core means more stability, improved performance, better posture, and also leaves you less susceptible to fitness-related injuries. Set a goal that doesn't take too much time out of your day. That way, you'll have no excuses not complete it! You can train with John on any iFit-enabled equipment, all around the world and in the studio! Follow John on Instagram @johnpeelefitness Follow iFit on Instagram @ifit The first step to fitness success is believing you can do it. Staying on track is the hard part, but with small changes in your mindset and daily routines, you can make a lasting impact in the long run. You only have one body, so make sure you nurture it and give it the attention it deserves! Here's to a happier, healthier, and more dynamic you. You deserve it.