Time for Tabata

Time for Tabata

One of the biggest challenges that many gym goers face is finding the time to train.  Would-be fitness enthusiasts cry and complain, “I don’t have time to work out.”

I say, “Time for TABATA.” Tabata fitness training


Tabata training was discovered and refined by Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports in Tokyo. They conducted research studies comparing two groups of athletes. The first group trained at a moderate intensity level for one hour while the second group employed the high intensity Tabata approach with workouts lasting four minutes and 20 seconds. The research found that the Tabata group increased both their aerobic and anaerobic capacity while the first group only increased their aerobic capacity.


To create a Tabata program, we select key exercises (bodyweight or resistance) for each Tabata effort. Each effort only lasts four minutes, but will likely feel like the longest four minutes of your life. The structure of each Tabata is as follows:

  • Maximum effort x 20 seconds.
  • Rest x 10 seconds.
  • Complete 20 seconds on, 10 seconds off for 8 rounds of each exercise.

The idea is to push yourself as hard as possible for the 20 second interval. Rest 10 seconds. This is considered one round. You will need to complete 8 rounds of the individual exercise before moving on to the next exercise.

Basic Tabata Workout

Intermediate Tabata Workout

Advanced Tabata Workout

I hope this article inspires you to incorporate Tabata training into your workout programming. If you would like help designing your workouts or help reaching your goals, please reach out to a personal trainer at one of our Onelife Fitness facilities.

*Please consult your physician before beginning any physical exercise program