Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. Tabata training was discovered by Japanese scientist, Dr. Izumi Tabata, and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to feel like one of the longest four minutes you’ve ever endured. The structure of the program is as follows:
Workout hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
For optimal results, keep your heart rate in the fat-burning zone by exercising at a level thats right for you throughout the work-out.
*Note: Always listen to your body and modify exercise for your current fitness level. Beginners should start slow and can walk in place if at any point the exercise is too much. High intensity exercise is contraindicated for those with chronic illness or adrenal fatigue. If this is you and if after talking to your doctor, you are released to start exercising, please use beginner modifications and only push yourself to mild or moderate intensity (by going slower and/or decreasing reps and walking in place for the remainder of the set). You may also opt for our lower intensity "Basic Body Burn" workouts.
Free Tabata timer app or regular stop watch
A set of dumbbells (5 lb, 8 lb or 12 lbs depending on fitness level), optional