Workout Tips

5 Benefits of Tabata Workouts

Monica Munday / 0 View / 12 months ago
tabata workouts

Tabata workouts provide a way for just about anyone to get fit in four minutes.

Its the perfect workout program for those who are short on time.

A Quick Tabata History

Tabata workouts were invented by Dr. Izumi Tabata.

Dr. Tabata trained the Japanese speed skating team in the 90’s.

And while those athletes were very well trained, even they had a hard time keeping up with Dr. Tabata’s workouts.

But in only a few short weeks they were able to see amazing results.

Now big name celebrities such as Kyra Sedgewick swear by these types of workouts.

Tabata workouts consist of a variation of interval style training that most athletes are familiar with.

Similar to HIIT style workouts, with tabata workouts you will alternate between short bursts of intense activity and gentler recovery periods.

The big difference is with tabata you will train at full strength for 20 seconds, rest for 10 seconds, and repeat the cycle 8 times.

5 Benefits of Tabata Workouts

They Will Help You Save Time

For most people, the one thing that draws them to tabata is how short the workouts are.

You will be done with the workout in 20 minutes or less.

And trust us, it will be one of the best workouts you have ever done.

Just think of all the extra time you will have when you are able to get in a great workout in such a short time.

They Burn Maximum Fat

The great thing about tabata workouts is they don’t just burn calories during the workout.

Studies show that you will continue to burn calories for about 12 hours after the workout is over.

That means you will be burning maximum fat with every workout.

They Increase Your Anaerobic Capacity

Activities such as jogging and swimming are great for increasing your aerobic capacity.

As far as anaerobic capacity goes, you need something a little more intense to affect it.

And that is where tabata style workouts come into play.

With tabata you work very hard for short periods of time.

This strengthens your muscles and thus increases your anaerobic capacity.

They Prevent Overuse Injuries

Activities such as long distance running put a lot of stress on certain parts of your body.

By doing shorter, tabata style workouts, you are better able to protect your tendons, muscles, and shins.

They Lower Your Risk of Diabetes

When it comes to lowering your risk of diabetes diet and exercise are extremely important.

Evidence shows that tabata style workouts have the ability to help balance blood sugar levels.

How To Get The Most Out of Tabata Workouts

Have Clear Goals

One thing you will quickly find out is tabata is not easy.

So before you start you must have a clear objective.

What exactly are you trying to accomplish and do you believe tabata is the appropriate type of workout for you?

You may find that you need to stick with yoga or some other style of working out.

Get a Trainer

If you are new to tabata it is best to work with someone who is experienced in this style of working out.

A qualified trainer will be able to help you get off to a good start.

If you can’t afford a trainer look for affordable group classes in your area.

Purchase a Timer

A big part of tabata is making sure you give all of your effort for a specified amount of time.

Its difficult to know how many seconds have gone by if you aren’t timing yourself.

Most mobile devices have a built in timer that can be used for this style of workout.

There are also tabata timer apps that you can use to keep track of your workout.

Always Warm Up and Cool Down

This tip goes for any type of workout routine you are doing.

Its never a good idea to just jump into a workout.

Especially not one that is as intense as a tabata workout.

You should instead take a few minutes to warm up and prepare your body for what’s to come.

Do slower and smaller movements at the beginning and end of every workout.

Avoid doing any stretching until after your muscles are warmed up.

Proceed Gradually

When you first start doing tabata, don’t go all in.

You should instead proceed gradually.

Don’t be afraid to take longer rest periods.

As you get stronger you can do more.


Please know that while tabata will save you a great deal of time, the workout itself is usually longer than four minutes.

Make sure you make adjustments based on your current condition.

This way you will be able to stay safe while also reaching your health and fitness goals.

We also recommend you keep a journal so you can easily track your progress.

This way you can easily look back and see how far you’ve come.

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