In Fitness

Nothing beats an at-home exercise that only takes a total of 210 seconds to complete. Do you have four minutes to spare?

What is Tabata?
Tabata training is a High Intensity Interval Training (H.I.I.T) workout that lasts four minutes.

The History of Tabata
Tabata was discovered in Tokyo by Japanese scientist, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports. After conducting A/B Testing (split testing) on two groups of athletes, one training at a high-intensity level (four days a week for six weeks; each workout lasting four minutes and 20 seconds with 10 seconds of rest in between sets), and one training at a moderate-intensity level (five days a week for six weeks, each workout lasting one hour), results showed that group one had increased their cardiovascular system, but showed little to no results in their anaerobic system (muscles) while group two (high-intensity) showed an increase in their aerobic system than group one had, and increased their anaerobic system by 28%! Tabata was born!

Start Clock
20 seconds of running in place with very high knees
10 second rest
20 seconds of Burpees (aka squat thrusts)
10 seconds rest
20 seconds squat jumps
10 second rest
20 seconds mountain climbers
10 seconds rest
20 seconds of running in place with very high knees
10 seconds rest
20 seconds of burpees (aka squat thrusts)
10 second rest
20 seconds of mountain climbers
10 seconds rest
Stop Clock, Repeat Three Times.

Tabata is great to get a quick workout in if you’re short on time, need to switch up your routine, or need to improve endurance speed. Incorporate this type of workout into your fitness routine and produce results today! If you need any motivation, please sign up for a Personal Training session with one of our expert Fitness Trainers.

By Lisi Chavarri, Fitness Manager

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