The Best Tabata Workout Plan (And Exercises) For Beginners

David Welch
Written by
Last update:

What You Need To Start Tabata Training

Tabata training has been hailed as one of the best ways to burn fat and increase endurance. The benefits of Tabata training are seen in other exercise routines, however the Tabata method will improve these benefits in an unbelievable way.

You will burn calories faster than any other workout program. You will be able to work out more effectively because you can put more time into each individual workout.

The great thing about Tabata training is that it can be done from nearly anywhere. All you need is to set aside 20 minutes and you can get your workout done.

The trick to Tabata training is that you are going to be doing what is called High Intensity Interval Training, which is increasing the intensity and decreasing the time of each session. This will ensure that you can continue your workout for 20 minutes without getting bored.

Timing is extremely important, as you will have to keep perfect track of your workouts to ensure that you can adjust the timing correctly. This is one of the harder portions of Tabata training that can make getting started more difficult.

In order to get started with Tabata training, you are going to need to invest in some equipment. This is going to ensure that you do not have any false results from Tabata training. The following is a list of what you should have before you start Tabata training:

  • A set of kettlebells
  • A timer
  • A heart rate monitor

#1 – Tabata DVD

Tabata was first introduced as a workout by Izumi Tabata, Ph.D. and Taichi Kitamura in the mid-1990s. It was performed as one minute of intense exercise followed by one minute of rest for a total of eight rounds, with all exercises performed at maximal effort.

Tabata workouts are appealing to many because they are time-efficient and focus on results. More energy is expended in 20 minutes of Tabata than is expended during a typical hour-long workout.

Tabata workouts have been adopted by professional athletes, MMA fighters, the Special Forces, and even Olympic athletes. The exercises involved include running, swimming, cycling, jumping rope, weightlifting, push-ups and sit-ups.

Tabata workouts are often performed with a DVD set, but they can be completed with an app, using a partner, or without equipment.

#2 – Breathable Pants Or Shorts

Choose clothing that breathes and is not restrictive. Heavy fabrics and layers are best avoided. You want something that is light and free-moving.

Sweaty thighs don’t smell. Sweat itself does not cause body odor. (In fact, sweat actually cleans and cools down the body.) It is the bacteria that occur naturally on the skin that cause odor, and sweaty thighs give them plenty of material to work with. Skin bacteria love to feed on the proteins in your sweat and multiply rapidly over the course of a day.

If you’re exercising in pants, make sure that you wear light-colored pants that don’t hold in heat. Wearing synthetic fabrics is usually best because they wick moisture away from your skin to the surface.

Shorts are fine, too, but make sure that they are loose and allow your skin to breathe. While cotton is a natural fabric and will absorb moisture like a sponge, it is notorious for retaining moisture. If you want to keep your thighs shinier than an oiled tuxedo, we suggest that you stay away from cotton unless you’re exercising in colder weather, in which case, anything is better than an ice-cold breeze.

#3 – Breathable Tee

Breathable T-shirt are so good for more than just wearing during working out. They are great for wearing when you are going to a beach in the summer or even if you want to wear them when you go to a pool party with your friends. When you take a look at the choices that are available in this category of shirts you will be familiar with many of the big brands.

For a casual day time outing wear your favorite pair of boots while wearing your favorite tee. When you wear a tee you can keep the top button open while wearing a light weight cardigan to cover up the hips. The best way to make a tee into a great fashion statement is to wear it with jeans or leggings.

#4 – Comfortable Training Shoes

The right shoes are important for any type of exercise. You’ll be more comfortable and more likely to continue a workout if you’re wearing shoes that don’t feel uncomfortable or tight. However, it really is critical to wear the proper shoes during the Tabata routine.

Firstly, Tabata is a very intense workout, so your shoes should be lightweight and give you good traction and shock absorption. One thing you don’t want to do is slip and fall over when you’re doing this workout, so you should wear shoes that are secure and sturdy.

Secondly, you’ll be working up a sweat doing Tabata, so your shoes should be made with materials that keep your feet dry. The last thing you want is to develop a slippery surface on the bottom of your shoe or to have your feet become uncomfortably sweaty.

You’ll need shoes with padded insoles that maintain their shape even after you’re done exercising. And be sure to purchase shoes that are a good fit. If you have to wear two pairs of socks with your shoes in order to get the fit right, then you’re wearing shoes that are too small for you.

Understanding What Tabata Training Is

Tabata training is a type of workout that uses short bouts of extremely intense cardio and strength exercises. You work at it for a certain number of seconds, then rest for a second.

The name “Tabata” comes from the laboratory in which the workout was developed. Moshe Ma�a�ovitch Tabata and his colleagues developed the Tabata workout back in 1996.

It began when a bunch of Japanese athletes came to the lab for testing. These athletes wanted to get in shape and improve their fitness levels to prepare for the 1996 Olympics. They also wanted to lose weight.

The athletes trained for four minutes. They then took a one minute rest. Their training was repeated for eight cycles.

The researchers discovered that the four minute intervals improved the athletes’ aerobic fitness levels significantly. One of the reasons for this improvement is that these extremely short interval workouts are extremely intense.

The intense activity really worked up a sweat and shed pounds. Tabata workouts are also very efficient. They work all of the muscles of the body, burning fat quickly. Because the heart rate stays high for a long time, aerobic fitness improves quickly.

What’s The Difference Between Tabata Training & HIIT?

Tabata training is a form of high-intensity interval training (HIIT) that includes eight rounds of intense exercise followed by quick rest periods. Each set is only four minutes long and is repeated continuously for a total of 20 minutes.

Originally designed by a Japanese researcher named Izumi Tabata, it was first used for training Olympic speed skaters.

HIIT itself is a form of high-intensity exercise used to get the most out of your workout. While high-intensity workouts may seem like a great way to get fit fast, not everyone can handle it. It’s also hard to know how much high intensity is too much. However, Tabata training can adapt to all fitness levels.

As a form of HIIT fitness, Tabata workouts usually involve cardiovascular activities, and you can do them using a treadmill, stationary bike, or rowing machine. Tabata training can be hard to perform correctly, however. So, it’s important you understand how to do a Tabata workout the right way, and then get started with this workout plan.

What Is Tabata Training?

When you want to build muscle and lose weight as quickly as possible, it’s time to turn to Tabata training. Created by Dr. Izumi Tabata in the 1990s, this revolutionary training technique can help you increase your endurance and speed, burn fat efficiently, and build muscle quickly and easily.

Tabata training was developed by Dr. Tabata, an athlete, sports scientist, and researcher. He had grown frustrated by what he saw as the increasingly gym-based, ineffective fitness programs of the time. Dr. Tabata wanted a better way to train people and decided to change the game.

In developing this influential training method, Dr. Tabata came up with a workout that maximizes results in the shortest amount of time possible.

Tabata training is built around four central points. The first is that it’s important to blast through a workout quickly, spending as little time as possible in the gym. The short duration of Tabata workouts makes it easy to squeeze in exercise without disrupting your lifestyle.

The next point Dr. Tabata made in developing this training method was the importance of consistency. If you’re only going to the gym once in a while, your results will be minimal. To get the best possible results with Tabata training, you have to go often.

The 5 Benefits of Tabata Over Normal Training

It is no secret that exercise plays a huge part in our health and longevity. Scientists have conducted study after study demonstrating that people who exercise in their younger years and well into adulthood have the best chance of living a long and fun life.

There are many types of exercise which range from moderate, long term exercise to intensive and brief. One option has been repeatedly shown to be more effective for fat loss, exercise tolerance, and the production of Human Growth Hormone; this fitness technique is Tabata Training.

What is Tabata Training?

Tabata training was created by Dr. Izumi Tabata, and is named after him. The goal of the workout is to burn as much fat and calories as possible in the shortest amount of time. It was originally devised for the Olympics, and it mainly consists of sprinting and heavy lifting.

One of the best things about this workout is that it can be modified to your own fitness levels. In fact, there are several different ways to approach Tabata Training, depending on your level of fitness and ability.

How is Tabata Different From Other Forms of Exercise?

Tabata Training is different than many of the other forms of exercise in that you need to keep track of your progress. Your performance on the exercise will change over time, just as it does with any other form of exercise.

The Best Tabata Exercises For Beginners

The Tabata protocol was originally designed to help athletes build muscles and develop endurance in a very short period of time.

However, since it is so effective, many people started using it as a way to lose weight. In fact, fast weight loss is one of the top reasons why people use Tabata.

The best part of Tabata is that it’s scientifically proven to shed off body fat. Tabata is a very brutal workout consisting of eight rounds of continuous and high-intensity exercise. It gets its name from the eight 20-second exercise sessions.

Contrary to what many fitness gurus claim, you should never try to do Tabata with regard to running. This will not improve your performance and will result in injury.

Instead, you should focus your Tabata workout on the use of body weight, plyometric exercises, or resistance exercises.

When it comes to resistance training, resistance bands are probably your best bet before you head out to purchase a special “Tabata-friendly” treadmill, an exercise bike, or another piece of equipment. Since most of the exercises you will do require you to jump around, it’s best to invest in a pair of good quality gymnastic shoes as well.

#1 – Mountain Climbers

A pretty good exercise to improve sprint power, mountain climbers focus on your lower body. They are a challenging but effective workout and are perfect to include in a tabata workout plan.

To perform this exercise, you will need a gym bench or table to have something to hold on to while you move your legs back and forth.

You will start by lying face down on the surface and scooting on your stomach with your elbows planted, under the surface. Then, you will lower your body so that it forms roughly a 30-degree angle with the floor.

You will extend your left leg and place your right foot on top of the bench that you are pushing yourself off of. Then, you will push yourself up so that your knee is close to your chest. Return and repeat.

You will do this for 20 seconds followed by a 10-second break. Repeat this for the other side and then start over again.

#2 – Sprinting

If you are looking for a good cardio workout that you can do at home, you may want to try sprinting. It is a great cardiovascular exercise that will leave your thighs burning in no time. It will also improve your cardiovascular system and burn calories quickly.

Sprinting is a very intense exercise that should not be performed every day. It is only meant to strengthen the cardiovascular system and increase flexibility when performed up to three times a week. It is highly recommended that you warm up for a few minutes before you begin sprinting.

Most people talk themselves out of sprinting before they even start. If you are not used to exercising, you will soon find yourself breathing heavily and your heart will be racing. Don’t worry about that. As you become more comfortable with your body and work out on a regular basis, you will start to become more accustomed to this feeling.

Some other important things to keep in mind before you get started:

Mastery is better than satisfaction. Don’t be afraid to practice sprinting every day if you feel like you are getting the hang of it. Never sacrifice your form for more speed. You may experience soreness in your thighs and calves because of this. Don’t worry, it will go away after a few sessions.

#3 – Push-ups

Burpees, and jumping jack.

This is a workout with three repetitions performed in a 4-minute time frame. No rest is given between exercises. Rest is given between sets. Here is how to combine the three exercises into one movement.

  • Start with push-ups.
  • Do as many push-ups as you can – any quality will suffice. Try your best.
  • When you’ve finished your last push-ups, move to burpees. Starting with a squat, place your hands on the floor and kick your feet back so that you’re in a push-up position.
  • Now push your body so that it’s upright.
  • Switch feet so that you’re squatting with the opposite leg forward.
  • Then place your hands on the floor and jump your feet back.
  • Reposition yourself into a push-up position.
  • Then jump up and swing your hands back and up.
  • While in the air, switch your legs so that your elbow comes up, pointing your toes down.
  • Bring your heel to your butt so that you’re back in a squatting position. Then jump up so that you’re in an upright position.

#4 – Jumping Lunges

These begin in the same position as High Knees above, or you can start off on a step (also shown). Take a step forward with one leg and lower yourself, landing on the ball of your other foot so that your knee and ankle are bent at a 90-degree angle. This is a deep lunge. Do not worry about jumping too high at this point. Lunging is not the focus. Instead, hold the position and drive your arms straight out in front of you. Focus on squeezing your glutes.

From here, switch legs quickly. Bend your knees and lower yourself on the ball of your back foot. Drive off that front foot and drive those arms out in front of you so that you return to the starting position and then repeat the exercise for the number of reps you need.

#5 – Burpees

The burpee is a compound exercise, meaning that it works more than one muscle group at a time. It’s a full-body exercise that will help you burn more fat than many other exercises, and it’s especially effective at boosting endurance.

The burpee gets its name from the motion of the full exercise, which is a combination. At the beginning, you have to jump back into a squat. Then you kick your feet back and put your hands on the ground. Finally, you do a push-up and jump in the air.

The squat helps build strength in your hamstrings and quads. The kick helps develop your core. Your core muscles support your spine, and this exercise helps them stay strong to prevent back pain and other injuries. The push-up is the best way to help your chest and your shoulders get stronger.

Finally, the jump in the air is for your leg muscles and the cardio endurance that helps you move on to your next exercise.

In order to start doing tabata burpees, you need a lot of space, and the floor may be a good option for the exercise, but a mat of any kind may work even better. Keep your back flat, and stay in contact with the ground at all times.

The following steps will take you through the process of doing a single burpee.

#6 – Squat Jacks

Stand in front of your bench or chair. Place your feet facing forward and about hip width apart. Keep your back straight and your abdominals engaged.

Now, step back until you’re lunging towards the bench or chair. Step back until the back knee almost touches the ground. Now, stand up and jump to the side. Step back and repeat.

Make 8 reps of the total 20 seconds. Rest for 10 seconds between each interval.

NOTE: Always stand up deliberately and don’t swing your hips. Also remember to keep your abdominals tight.

Tabata Dumbbell Workouts For Beginners

If you are not familiar with Tabata, it’s a great way to keep your workouts interesting and fun while getting maximum results. Tabata workouts are great for both beginner and experienced gym-goers.

Tabata’s workouts can be done with nearly any kind of exercise: jumping rope, weight training, bodyweight exercises, running, biking, and the list goes on. You can even apply the principle of Tabata to mindful exercises.

Because Tabata workouts are short and effective, making some of your workouts Tabata-style is a great idea. When you use Tabata workouts in your fitness program, you make exercise a routine part of your life while also making workouts enjoyable.

In this article, we will only focus on Tabata resistance training.

The Benefits of Tabata

Tabata workouts are 4 minutes long and are followed by a rest period of one minute. This makes Tabata an ideal workout when you are short on time or can’t make it to the gym regularly.

Tabata workouts are ideal for people who want to add muscle or lose weight. Tabata workouts burn fat quickly, but they help increase lean muscle mass even better. This is because Tabata workouts are anaerobic, which means they help build muscle but without making you increase your body-fat percentage.

What You’ll Need

If you want to perform your own Tabata workout at home, you need to have a few items handy when it comes to the proper technique. It’s very important to have the right equipment to tone your body and make it a habit.

Here’s what you need to get started:

  • Workout clothes and shoes
  • Mat
  • Timer
  • Mat

The 5 Best Tabata Dumbbell Exercises For Beginners

To do this move, lie on a bench, knees bent and feet flat on the ground. Holding a pair of dumbbells, bring them to your sides with an overhand grip. Slowly open your arms until the dumbbells are shoulder level, keeping the elbows stationary. Slowly lower the weights to the sides of your hips. With an inhale, scoop elbows back to the starting position to complete one rep.

Dumbbell Step-Up

This exercise helps you develop strength in your legs and gluteal muscles. Stand with your feet hip-width apart and step up onto a box or bench holding a pair of dumbbells in each hand. Push your body back. You should feel a stretch in the glutes. Reverse the movement to step down and complete a full rep.

Dumbbell Squat

Stand with your feet about shoulder-width apart. Place dumbbells on your shoulders, holding a dumbbell in each hand. Slowly lower into a squat by bending your knees and hips and keep your upper body as upright as possible throughout the movement. Continue to lower until your thigh is parallel with the ground and your knee is aligned with your second toe. Push back to the starting position by extending your knees and hips. This is one rep.


The 3-Minute Fat Burning Tabata Workout

What is Tabata?

Tabata is a style of training developed by Dr. Izumi Tabata. It consists of 20 seconds of maximum effort, followed by 10 seconds of rest, repeated for a total of 8 rounds. It may sound easy, but it will kick your butt! You can use any type of exercise you like. I recommend bodyweight exercises until you master the routine. These will be explained in detail below.

Why is Tabata So Effective?

High-intensity programs like Tabata can be a great method of burning fat, building muscle, and improving your overall fitness level. Tabata workouts are hard, but the high intensity allows you to workout harder and burn more calories in a shorter period of time. Dr. Tabata was a scientist at the National Institute of Fitness and Sports in Tokyo. His study on this particular program found that Tabata workouts can increase your aerobic fitness by as much as 10 percent. He also found that this type of training burns three times as much fat as a normal 60 minute cardio workout.

Tabata Warmup

Swim, Run, Jump Rope, Air Bike, etc..

Targeting Activate Muscle Groups

This May Include Squats, Curls, Push Ups,.

Jumping Jacks, Forward and Back Bounding, Etc..

Perform a Minute of General Cardio

Joining a Local Gym or Joining a Group at a Park That Exercises Daily.

This Can Include Running, Jumping Rope, Swimming, or Aerobics.

Determine the Tabata Interval

1 cycle = 20 Seconds of Work – 10 Seconds Active Rest.

Thus a 4 Cycle Tabata Workout Is: 20 Seconds of Work – 10 Seconds Active Rest.

60 Seconds of Work – 20 Seconds of Active Rest.

A 5 Cycle Tabata Workout Is: 20 Seconds of Work – 10 Seconds Active Rest.

80 Seconds of Work – 20 Seconds of Active Rest.

Your 3-Minute Training Plan

Tabata training has been used by professional athletes for decades to improve performance by increasing speed and power. But Tabata training isn’t only limited to athletes, you can use it to improve your own physical fitness and overall health.

The Tabata Protocol is a four-part training plan that leverages the eight-rep max concept in a way that will boost your cardiovascular capacity, increase your VO2Max, and strengthen your metabolism.

You can use this training plan to get in shape, lose fat, gain muscle, and even improve your overall health. You don’t need to exercise while you do this training, you can use it to prepare for an upcoming event.

The duration of each Tabata interval is four minutes and the repeating cycle is followed by a one-minute rest period. Start your timer, pick four exercises, perform each for 20 seconds as fast and intensely as possible. After four minutes, rest for one minute before you begin the next set. This is your Tabata workout and will last only four minutes. Repeat the cycle and do this for a total of eight cycles. Remember to rest one full minute between each set.

There are six variations of Tabata intervals:

Treadmill: do an eight-minute Tabata workout on the treadmill. Switch to a walking/ jogging pace for the rest period.

Dumbbell Exercises For Your Tabata Workout

The first step to your Tabata workout is to establish a good routine with the proper warm-up and cool-down. The warm-up should be gentle and will help open up your lungs, establish blood flow, and prepare the body for more strenuous activity.

Start with 5-8 minutes of walking or light jogging on a treadmill or bicycle. This should be relatively low-impact and will help you wake up and engage your body before you begin. The proper cool-down after the workout should also be made at a low-impact activity on a treadmill or stationary bike. This will help to emphasize the return of blood flow, as well as prevent the buildup of lactic acid in your bloodstream, allowing you to return to the activity at a later time.

Here are some great exercises that you can include in your Tabata interval training:

  • Air squats
  • Speed bag
  • Jumping rope
  • Jump squats
  • Bicycle crunches
  • Leg lifts
  • Bench dips
  • Push-ups

You can also realize that most Tabata workouts tend to include one or more of the following:

  • Squats
  • Push-Ups
  • Sit-Ups
  • Burpees
  • Lunges
  • Planks

How To Cool Down After A Tabata Workout

Tabata is a form of interval training that is generally used to describe a series of 20-second intense intervals that are broken up by 10-second rest intervals for a total of 8 intervals in a single workout session. It’s based off of a training regimen developed by Dr. Izumi Tabata that is used in Olympic training programs. This form of interval training can have numerous health benefits if you are doing it right.

When you use a Tabata workout for fat loss, especially when you are new to it, you’re bound to experience muscle soreness afterwards. This is normal, and it’s for the best. You should look at the soreness as a positive sign that the muscle fibers that you damaged are growing back stronger.

You may also notice that you have increased energy, fewer aches and pains, dropped weight, and better sleep afterwards. This is partly due to the lack of constant exertion in normal workouts.

If you do a Tabata workout, you push yourself pretty hard for the short amount of time in each session. Once you’re done with the training, you’ve used a lot of energy in a short amount of time. This can leave you fatigued afterwards, and you’re likely to experience a reduction in energy expenditure and activity for the rest of the day.

Tabata Training Nutrition Guide

Tabata style training involves doing high intensity interval training with moderate rest breaks. You are working at a high intensity, but for short intervals which enables to burn more calories and fats, VO2 max is increased and you gain strength, power and stamina very quickly.

While it’s not as great as actual cardio, Tabata training is still a good choice for overall health and a lean body. The increase in your heart rate and boost in energy to push through the rest of day will also benefit your mental health.

0:00-6:00: Warm Up

0:00-0:10 = Jog in Place

0:10-0:15 = Arm Swings

0:15-0:25 = Chest Slaps

0:25-0:30 = Butt Kicks

0:30-0:40 = Knee Hugs

0:40-0:50 = Squats

0:50-1:00 = Push Ups

1:00-8:00 = Workout A

8:00-12:00 = Rest

12:00-15:00 = Workout B

15:00-18:00 = Rest

18:00-21:00 = Workout C

21:00-24:00 = Rest


When it comes to nutrition before your workout, what you consume is typically less important than when you consume it. That being said, stick to a consistent, small meal every two to three hours in the hours leading up to your workout.

Also, try to keep it light food that’s easy to digest, such as a fruit smoothie, a piece of fruit, or a protein shake.

Finally, if you’re less than an hour before exercise, make sure to avoid food or drink that are high in fat or fiber, such as milk, cheese, or a large meal.


Supplements: A Must For Proper Recovery

Do you already know the importance of having the right supplements for post-workout? If you are only just familiarizing yourself with the idea of using supplements related to fitness and physical health, I want to reiterate how important it is to get the most out of your workout.

To get the most out of any given workout, it is fundamental to have the proper diet and to pay attention to the details, including using the proper gear, finding the best workout plan, and so on and so on.

We have already explained the importance of building muscle, burning calories, and increasing your workout capacity when we talked about the ways in which you can build muscle using the Tabata workout plan.

Now, when it comes to post-workout, what you need to know is that this period is when your muscles are at their weakest and they are more susceptible to injuries. It is essential to take extra steps to ensure that your muscles are provided with the nutrients that they need following a heavy workout.

The term post-workout refers to the period after a workout and refers to the time frame during which you apply different methods to ensure that your body is provided with food to help build muscle.

Using protein bars or protein shakes, which are enriched with supplements designed to enhance muscle growth, are a great way to ease your mind and help your body recover.

Where To Do Tabata Training

You can do Tabata anywhere “ at home, on the road, when you’re traveling. You might sometimes feel that you don’t have enough time because you are too busy for going to a gym.

Tabata can help you deal with this situation. It is very good for beginners “ you can easily find the right high-intensity Tabata exercises for women. You’ll find high-intensity Tabata exercises for men, too.

It is not an easy thing to do Tabata because it requires your total focus. However, it is also very interesting.

Try to Do Tabata…

Home: Do Tabata “ High-Intensity Interval Training 30 seconds of hard exercise followed by 10 seconds of resting … for four minutes

Perfect For: Any workout tools … running, biking and more

Make it easier: take it down from 4 to 3 minutes

Power training: Exercises that make your body burn more and makes you need more oxygen

Exercises to do: Plank, burpees, and squats

You may also do it in the park. It is a good way for a beginner to practice Tabata

The Gym

You may still be feeling nervous about going to a gym to workout. Once you get to one, though, you’ll find that it’s not what you may have imagined.

Your gym is a community; it’s a place for you to feel comfortable. If you’re scared, or you feel like you’re being judged or you feel like you don’t belong, you’ll quickly become busy doing something else.

Quite the opposite. You’ll find that most people are really friendly and happy to help you get started. There are tons of resources for beginners, from classes and guidelines, to books and videos. If you’re intimidated, go in and just ask a trainer for some advice.

Find Partners

No exercise is complete without a partner. You will have a partner all the time and anywhere during a workout.

It should be an enduring partner who inspires you and keeps you going by his or her immense presence. It can be a friend of yours, a family member or a loved one who will always be there with you..

Make sure that the partner is one with whom you share a special kind of bond. You will want to see that person’s achievements and successes as a personal victory of your own.

Competition among friends always adds to the motivation factor and makes you work harder.

However, make sure not to choose an overly competitive partner, who would otherwise make you feel intimidated and may cause you to give up without a proper fight.

BONUS: Interesting Tabata Websites & YouTube Channels

Tabata workouts are probably the most time-efficient workouts that you can do. We have already explained what a Tabata workout actually is. But many of you may still be wondering how to get started with Tabata training. Do you have to join a gym? What exercises should you do? These are the questions you should be asking yourself.

Fortunately, we have answers to those questions. First, we will talk a little bit about what exactly you should do and what you shouldn’t do. Then, we will give you a sample Tabata workout that you can start doing right now.

If you are interested in finding out why Tabata training is so effective, you will definitely be interested in this Tabata workout plan. The second part of this article compares Tabata to other forms of training. And the last part of this article has has some recommended YouTube channels that will get you started with your Tabata workout.

So, with that being said, let’s get started.

In the following sections, we are going to go through a step-by-step approach of how to start your Tabata workout.


If you are interested in starting a Tabata workout plan, you may not know where to start. There are so many different exercise options and so many websites that it can be hard to know which one to use.

We have reviewed a handful of Tabata websites that you may want to look into. If you want the most comprehensive one, Tabata Pro is the way to go. It contains all of the instructions for all of the exercises and has a video demonstration as well as a timer.

You can also use it to track your progress, which is a great way to stay motivated.

Fit Minute Workouts is a simple app that only contains workouts. You can search by exercise or by muscle group. The exercises are not very comprehensive, but it is easy to use and you can change things up.

Workout Trainer is a website and app that contains 425 different exercises. It also gives you an option for bodyweight or dumbbells, as well as difficulty. It has a timer that keeps track of the time and breaks it down into each interval for Count Up and Count Down.

YouTube Channels

Tabata: This is the website of Dr. Izumi Tabata, the creator of the Tabata interval program. On the website, there are also tons of articles including a 12-week beginner’s program based on Tabata.

The Tabata Time Table

What can be implemented in your training?

What’s Next?

The only thing harder than starting a new exercise routine is sticking to it. How do you make exercise a habit?

The key to making this a habit is using short, intense intervals of exercise instead of longer, more moderate ones. You may be wondering how this can even be possible.

Tabata training aims to be short and intense. What defines short and intense is a bit subjective, but Tabata’s original experiment involved lifting maximum weights for 20 seconds to exhaust the muscle, then resting for 10 seconds, and repeating.

This intense bout of exercise is followed by another short bout of rest, and then repeated eight more times. So in five minutes of Tabata, you do only one minute of actual working, which is what leads to such intense muscle exhaustion.

Doing this over the course of days can lead to muscle conditioning, but doing it every day will lead to more significant results.