The Tabata Workout

The Tabata workout is the routine Olympic speed skaters used to ramp up their already phenomenal fitness…..and its only four minutes long.  Its one brutal way to get a dream body by exercising 12 minutes a week.

No……that isn’t a mistype.


Tabata workouts are the single most effective type of hiit…it’s also the most intense by far…….I’m talking nausea, giddiness, sucking air like you might pass out and having to hold yourself up intense….

…Still here?

Ok, lets continue then (Don’t say you weren’t warned…)

Surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.

The Tabata workout was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training.

This included building as much muscular endurance as forty five minutes of normal cardio training.

In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness.

Something to keep in mind was that the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.

This makes it a very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.


The full Tabata training program is four minutes long, it will probably feel like the longest four minutes of your life.

If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.

Tabata workout intervals follow this structure:

  • Push hard for 20 seconds
  • Rest for 10 seconds.
  • Repeat this eight times.

The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.

I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don’t want to have to think too much, all of your concentration will be on the exercise.

You can also try using an mp3 interval workout like these to add structure to your workout.

Tabata Workouts


Beginners Tabata Workout

How To Multiply Your Results by 300% With This Beginner Tabata Workout

This beginner Tabata workout is for people not fit enough to do the full tabata workout.

It will burn off a pound or two of fat each week and triple your fitness in about three months… It’s one of the very few ways to ‘shortcut‘ your path to fitness.

You will actually start seeing improvements after two weeks.

Heres how it works…

Tabata is all about intensity for short periods of time.

This beginner tabata workout will be as follows:

  • 10 Second Sprints
  • 20 Second Sprints
  • 8 Sets

Easy right?

So whats the catch?

Well, just think of the intensity of these 10 second sets as if you are running a 100 metre sprint.

Go All Out.

You don’t stop pushing as hard as you can until you have finished the race.

It will BURN….

Listen…This is not for everybody. Some people just love spending hours in the gym. If you are up for the challenge though, you will have finished your full workout before the other guys in the gym get half way through their warm up.

Let me ask a question though…

If you are committed to changing your body, would you not at least try something with proven great results?

Of course you would!

The biggest mistake that most people make when starting tabata workouts is that they choose the wrong exercise.

That is why I want you to use the same exercise that the original tabata training experiment used…a spin bike.

Why a spin bike?

Its perfect for two reasons.

  1. – Its a simple movement (less chance of injury)
  2. – You can engage big muscles (your thighs) in high effort exercise (you can turn the resistance right up)

Unsuprisingly, this will give you the best results.

Test this out…

To get an idea of what this is like, press play on the MP3 above and follow the rest intervals and sprint intervals.

You will get the idea very quickly of the improvements this will make to your body.

Rest 48 hours between each workout.

Full BodyWeight Tabata Workout

How To Shred Fat in Four Minutes…Without A Gym

bodyweight tabata workout

These Tabata workouts are designed for one thing…shredding fat.

The workouts are full body and will exercise every large muscle you have. oh…and they’ll ramp up your fitness too.

Each workout consists of four exercises. You will do one exercise after the other…then repeat for a total of eight sets.

Because there are no weights involve, you may eventually get fit enough to do several of these tabata drills in a row. Thats fine, you will still get all the wonderful benefits.

When you think four minutes is not enough, consider this…

Most people who go to gym end up doing 5 or so exercises. Each exercise consists of around 3 sets. Each set takes 20 to 30 seconds to complete, the rest of the time is recovery.

So in total thats 15 sets (5 exercises X 3 sets each) over about 45min to an hour. With Tabata you are getting through 8 sets of 20 seconds in 4 mins. That is a massive amount of work in a very short time.

The easiest way to is to try them out.

Have a go at one of the workouts below.

Tabata Workout 1

Tabata Exercise Videos
Speed Squat
Mountain Climber
Lateral High Knee Skips

Tabata Workout 2

Tabata Exercise Videos
8 Count Body Builders
Squat Jacks
Plyometric Pushups
Bear Crawl
0 comments… add one

Leave a Comment