Tabata Workouts

Tabata is a workout program that includes high intensity, or high intensity interval training in a very short amount of time. Rather than doing numerous exercises in a gym or running on a treadmill, Tabata is done quickly, and can be completed in 5 minutes or less, with the same or better result than working out.

What is Tabata Really?

Tabata is NOT aerobic exercise. It is anaerorbic or supra-aerobic exercise. This means you exercise beyond the point where your lungs can keep up with the amount of oxygen that your body needs. When you deprive your body of oxygen, it burns stored fat to compensate. And your body will continue to burn fat for 24 hours AFTER you have finished exercising. This is sometimes called “afterburn” and it is an amazing way to burn extra calories. Your body will literally burn fat while you’re at work, while you sleep, etc.

How to Tabata

To do a Tabata “Cycle” choose 8 exercises or “moves” from the list below:

  • Start the timer and wait for it to say “GO”
  • Do the first move as fast as possible for 20 seconds
  • Then take a break for 10 seconds
  • Next do the second move as fast as possible for 20 seconds
  • Followed by another 10 second break
  • Continue until you have done all 8 moves

This completes one Tabata Cycle (4 minutes total). You can do one or two cycles at the end of your regular workout to burn some extra calories or do three, four, or five cycles as a complete workout. Be sure to warm-up and stretch for at least five minutes if you are going to do a multiple cycle workout by itself.

Also, if you are going to do multiple cycles, take a 1 minute water break between cycles. Always monitor your heart rate.

A great 30 minute workout consists of:

  • 5 minutes of warm-up and stretch
  • 4 Tabata cycles with 1 minute breaks between cycles (20 minutes total)
  • 5 minutes of cool down and stretch


Run in place and swing your arms as fast as you can.  Fast is good.  Faster is better.

Start in a standing position.  Put your hands on the ground in front of you and kick your legs back into a plank or push-up position.  Jump your feet back up to your hands and stand or jump up.  Repeat.
Variation:  Burpee Push-ups:  do one or more push-ups while you’re in the plank position

Squat Jumps
Start with feet wide.  Squat and touch the floor (or go as low as you can) then jump straight up.  Try to do at least 10 in 20 seconds.  That’s pretty fast.

I promise.

Tabata Workouts Videos

We know that time is of the essence, but working out is extremely important for your overall well being. With no time to waste, we want to bring you an aggregation of Tabata workouts that you can view quickly and workout in under 30 minutes. We scour the web and deliver you each and every one that we think will give you a great workout in a short period of time. Here are top 5 videos as below:

1. Tabata Pushup and Upper Body Workout

This really tough workout of the day dominates your upper body, but is an awesome workout!  Brought to us by motleyfitness, we complete the same as every other Tabata workout – 20 seconds of the exercises and 10 seconds of rest. Start out with regular ol pushups (make sure you keep your form here).

2. Tabata Burpee Workout for Abs and Legs

This is one of the most effective full-body exercises around, and if you only have 10-15 minutes to get a quick workout in, this is the one that you should do.  It is a great exercise to do before work when you have only a few minutes.

3.Tabata High Intensity Workout of the Day

The high intensity Tabata workout is brought to us by Spazzykay2u from YouTube. This is a 20 second high intensity workout followed by 10 seconds of rest, with four sets of about five minutes each. The total workout takes about 20 minutes but is a great 20 minute cardio workout for those that do not get good results.

4. Tabata Ab Workout of the Day

We all know doing hundreds and hundreds of crunches can just get old. Here is a quick 4 minute tabata ab workout that is fun and enjoyable – and it’s only 4 minutes (we love it!)! This is a quick video to get a good ab workout in Tabata style.

5. Tabata Aerobic Workout Of The Day

This tabata aerobic workout is courtesy of Genghis girl on YouTube, who is constantly providing the tabata community with great, up-to-date videos on different workouts and exercises. The following circuit is is what we’ll be exercising today. Remember, 20 seconds of each exercise, 10 seconds of rest in between, and do this again.


The “Tabata Protocol” was designed for advanced athletes. Consult your doctor before you begin this or any exercise program. If you feel faint or nauseous at any time while performing any of the exercises described, please stop immediately.