What is Tabata Workout And How Does it Help in Weight Loss?

Tabata Workout

Are you looking for an effective way to accelerate the body fat burning process in your daily exercise routine? If yes, Tabata workouts are the perfect solution for you. These daily workouts are HIIT (high-intensity interval training) in nature with a break of 10 minutes in between exercises. This unique pattern helps you to include as many exercises you want in your workout plan to sync in with your weight loss goals. A report in the Physiological Science Journal states that the creator of Tabata workout, scientist Izumi Tabata has described the above technique as the perfect way to burn fat and lose weight. Additional research also confirms the same and so it is ideal for both men and women to lose stubborn body fat effectively. 

What is Tabata? 

Tabata is a unique blend of strength training and cardiovascular workouts. In this technique, 20 seconds of HIIT workouts are followed by a 10 sec break giving it a 20:10 workout pattern. One can do 8 rounds of an exercise and you can include burpees, push-ups, squats, and other workouts that target your larger muscle groups. 


Engage in continuous push ups for 20 seconds at a fast pace followed by a break of 10 seconds. You should do 8 sets of each (listen to Tabata music that will help you with the sets and breaks during your workouts). After you have completed push-ups, you can move onto squats in the same manner then move onto mountain climbers, then burpees, so on and so forth. 

Tip: You can find Tabata workout videos on YouTube 

Benefits of a Tabata workout 

Given below are the advantages of a Tabata workout –

  • Burn more calories in less time 
  • Helps to strengthen weak muscles 
  • Boosts mobility 
  • Enhance aerobic skills 
  • Improves focus 

How often should you do Tabata for weight loss?

Tabata workouts should be done two to three times a week with at least 48 to 72 hours. Performing HIIT exercises targets a wide range of large muscle groups compared to conventional workouts. Tabata workouts enhances your fitness levels and helps you to burn calories both during and after the session. 

Tabata workouts are an advanced level of workout and not recommended for beginners. If you are new to Tabata, start with simple exercises or else you will strain your muscles and end up injuring yourself. 

Basic Tabata Workout Plan  

You can start a simple Tabata workout with squats, mountain climbers, burpees, push-ups, crunches, and reverse lunges. The standard training session is a 20 seconds duration of sprints, squat jumps, and burpees followed by a break of 10 seconds, and a repeat of the similar exercise for 4 minutes. 

The session always follows the work to rest format helps your body to recover completely in between the workout sessions. With regular practice, you will enhance your body endurance and strength. In this way, you can lose weight and burn body fat faster. 

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