How to Start Tabata Training

If you’re a fan of High Intensity Interval Training (HIIT), you may enjoy Tabata training, which is an especially vigorous form of HIIT that helps you burn fat and build endurance.^{[1]XResearch source} Tabata follows a strict formula where you push yourself to the limit for 20 seconds and then rest for 10 seconds.^{[2]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source} While this strenuous workout only lasts 4 minutes overall, it may not be the best option for beginner athletes. If you’d still like to give this workout a try, mix and match some of your favorite exercises to customize your own Tabata workout.

Method 1

Method 1 of 4:

Reviewing the Format

1
Set up a Tabata timer to track your workout. Search online for a Tabata timer, which helps you break your exercise into segments. Place your timer near your workout space so you can keep a clear eye on the time.^{[3]XResearch source}
- You can find a timer here: https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/.
- It can be difficult to keep track of time while you’re exercising, so a timer can help your workouts flow more seamlessly.
2
Perform a strenuous workout for 20 seconds straight. Choose an exercise to perform during your workout, like jumping jacks, squats, or sprints. Push yourself to the absolute limit for 20 seconds, no matter how uncomfortable you may feel. ^{[4]XResearch source}
- Don’t be discouraged if you get winded pretty quickly. Tabata is really intense and is designed to wear you out.
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3
Give yourself 10 seconds of rest. Pause after your 20 seconds of exercise, giving yourself a brief reprieve before you continue on with the workout. Keep in mind that you probably won’t catch your breath completely—this period is just designed to give you a slight breather in between workouts.^{[5]XTrustworthy SourcePubMed CentralJournal archive from the U.S. National Institutes of HealthGo to source}
- Try to limit yourself to 10 seconds, even if it’s tempting to rest for longer.
4
Alternate between exercising and resting for 4 minutes. Continue exercising in 20-second bursts, pushing yourself to limit as you go. Split up each circuit with 10 seconds of rest before you start exercising again. Repeat this pattern for 4 minutes, which will leave you feeling exhausted at the end.^{[6]XResearch source}
- In Tabata workouts, it’s good to feel exhausted at the end. This shows that you’ve been pushing yourself!
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Method 2

Method 2 of 4:

Choosing Easy Exercises

1
Mix and match activities to create a cardio and strength-training circuit. Pick different exercises that get your blood pumping while also targeting specific muscle groups. Start with a cardio activity, rest, and then switch to a strength-centric exercise. Play around with different exercises until you find a workout that works well for you.^{[7]XResearch source}
- For instance, you can perform jumping jacks for 20 seconds, rest for 10 seconds, do some crunches for 20 seconds, and rest again.
2
Sprint for an effective cardio workout. Run as fast as you can for 20 seconds, then rest for 10 seconds. You can do this circuit in place, or run through your neighborhood or local park. Repeat your running and resting until you’ve completed a 4-minute workout.^{[8]XResearch source}
- Sprinting is a great option if you’d like to focus solely on cardio exercise.
3
Experiment with different lunges in your workout. Try squeezing in as many lunge reps as you can within 20 seconds. You can try the traditional lunge, or you can switch things up with a pulsing lunge, reverse lunge, or curtsey lunge. Give yourself 10 seconds of rest between each rep, then lunge as many times as you can within a 20-second period. Continue repeating these circuits until you’ve hit the 4-minute mark.^{[9]XResearch source}
- For instance, you can start with regular lunges, rest for 10 seconds, then switch to the curtsey lunge for another 20 seconds.
- A curtsey lunge is when you extend 1 leg behind and lunge downwards with that leg.
- A pulsing lunge is when you get the regular lunge and move up and down in short, quick movements.
- A reverse lunge is when you bend your back leg down instead of leaning forward on your front leg.
4
Prioritize strength-building with squats and wall sits. Perform as many squatting reps as you can for 20 seconds, then give yourself a 10-second break. If you’d prefer something more stationary, lean against your wall and perform a wall sit for 20 seconds.^{[10]XResearch source}
- For example, you can do repeated squats for 20 seconds, rest, and then do a wall sit for 20 seconds.
5
Build muscle with crunches during your circuit. Lay face up in your workout space and perform as many crunches as you can in the span of 20 seconds. Once your time is up, give yourself 10 seconds to rest and recover. Alternate between non-stop crunches and rest breaks until you’ve completed 4 minutes of exercise.^{[11]XResearch source}
- For instance, you can build a sample workout by doing crunches for 20 seconds, resting for 10 seconds, doing lunges for 20 seconds, resting for 10 seconds, doing burpees for 20 seconds, resting for 10 seconds, and then planking for 20 seconds before resting again.
6
Strengthen your core with simple push-ups or planks. Position yourself face-down in your workout area and do as many push-ups as you can for 20 seconds. Give yourself 10 seconds to recover before completing another circuit. If you aren’t in the mood for push-ups, hold a plank for 20 seconds instead.^{[12]XResearch source}
- You can also alternate with planks and push-ups, depending on what you’re in the mood for.
Use a simple cardio exercise as the base for your workout. Complete this exercise, like jumping jacks or jogging, for 20 seconds, then give yourself 10 seconds to catch your breath. Continue the circuit until you’ve worked out for 4 minutes total.^{[13]XResearch source}
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Method 3

Method 3 of 4:

Trying Simple Routines with Exercise Equipment

1
Jump rope during the exercise portions of your workout. Grab a rope and get as many jumps in as you can within 20 seconds. As an extra challenge, try incorporating special jump roping techniques into your exercise, like a double under, where you swing the rope under your feet twice before hitting the ground.^{[14]XResearch source}
- You can find jump ropes online or at most sports supply stores.
- You can also spread your feet apart and then bring them together, as though you’re doing jumping jacks with your jump rope.
2
Lift weights as part of your circuit. Perform continuous weight-lifting reps throughout your workout, whether it’s bench pressing or deadlifting. Try to get as many reps in as you can, then rest for 10 seconds.^{[15]XResearch source}
- For instance, you can bench press for 20 seconds, rest for 10 seconds, and continue the circuit until you’ve lifted weights for 4 minutes total.
- Choose lighter weights for your Tabata workouts so you don’t get worn out as quickly.
3
Add kettlebells to your workout. Hold your kettlebell carefully while swinging it back and forth for 20 seconds. Rest for 10 seconds, and then switch to squatting while holding the kettlebell. Alternate between exercise and rest until your workout reaches the 4-minute mark.^{[16]XResearch source}
- For instance, you can swing the kettlebell for 20 seconds, rest, and then do 20 seconds of squats while holding a kettlebell.
Seat yourself at the row machine, adjusting the machine settings to a challenging weight. Use the machine for 20 seconds at the difficult setting, then switch it to a lighter setting for 10 seconds. Alternate between these 2 settings until you’ve completed a 4-minute workout.^{[17]XResearch source}
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Method 4

Method 4 of 4:

Preventing Injury

1
Warm up for several minutes before you start exercising. Take a few minutes to stretch out your whole body, including your shoulders, neck, arms, and legs. Perform some basic stretches on your own, like neck rolls, arm swings, and leg circles, before moving onto partner stretches.^{[18]XResearch source}
- Don’t skip the warm-up! Both beginner and advanced athletes need to stretch out before diving into Tabata.
2
Take a few minutes to cool down after you work out. Do some arm circles while walking in place to begin your cool down. Give your legs a break by stretching both your calves and hamstrings, then lift your legs up to your glutes to stretch your quads. After this, pull your arms backward and forward to stretch both your chest and back. To finish off your cool-down session, stretch your triceps, then lean to the left and right to stretch out your sides.^{[19]XResearch source}
- Cooling down is important for any workout, whether you’re a beginner or advanced athlete.
3
Do no more than 2 Tabata workouts per week. Keep in mind that Tabata workouts are incredibly intense, and shouldn’t be a part of your daily exercise routine. Work Tabata into your schedule around 2 times a week, which won’t put too much strain on your body in the meantime.^{[20]XResearch source}
- Give your body time to rest between each workout.
- For instance, you can pencil in your Tabata workouts on Monday and Wednesday.
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Tips

You can do Tabata workouts indoors and outdoors. The choice is yours!^{[21]XResearch source}
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It helps to roll out a yoga mat if you’re exercising indoors.^{[22]XResearch source}
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