Tabata Training: 4 Minute Fat Burning Workout

Tabata Training

For leaner Legs, slimmer midsection and a healthier physique.

Tabata was founded in Japan by Izumi Tabata. He had conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. Tabata interval training makes you sweat more, burn more, and work your entire body, all while keeping the total workout under 15 minutes (which includes a warm up and a cool down).  Adding two Tabata(s) per week to your workout will help you shed 4-7 percent body fat in one month.


  • Complete heart-pumping body Workout
  • Improved Mental toughness
  • No equipment required
  • Do-anywhere workout
  • Short bursts of high-intensity
  • Short Duration, just 4-minutes!

Workout Schedule

Tabata Training

Begin with a warm up of 3-5 minutes of low-to-medium intensity cardio – like jump roping, jumping jacks, or jogging!  Tabata Training lasts for 4 minutes and has 8 intervals in total lasting 20 seconds. Within those 20 seconds however, you are going all out.
The first half of the Tabata workout should take a total of two minutes: each set consists of a 20-second work interval followed by a 10-second rest interval.

To begin with pick the exercises you wish to include in your Tabata training. Then, the right equipment needed for the exercises. After, you have to decide which interval is for what exercise (if you have more than one exercise in your training). For example you could have one interval for one exercise and another interval for the other exercise.

A sample Tabata training plan:

Tabata Training

  • Squats (intervals 1,3)
  • Pushups (intervals 2,5)
  • Chin ups (intervals 4,6)
  • Sprinting in place (intervals 7,8)

Equipment needed: surface mat for pushups and a chin up bar
Another, Sample Tabata  ab Workout

  • High Knees
  • Squat Jumps
  • Mountain Climber/ Burpee
  • Knee Grab

2 rounds of 20 seconds with 10 seconds rest.


  • Warm up properly before and stretch or else you’ll pull a muscle during the session.
  • If you feel that you are getting tired and cannot go all out during 1 of the intervals, you can either rest for that session and go all out in the next; or you can go at a moderate intensity.
  • This is an advanced technique and not for everyone. Once every three weeks is enough for most.
  • Think long and hard about loads used and form when doing exercises.
  • If you have high blood pressure or a history of strokes and heart attacks, consult with your doctor first to see if you are physically capable of performing the Tabata exercise.

When You’re Done Cool down and stretch! Take five minutes to do medium-to-low intensity cardio and follow it up with a stretch for the quads, hamstrings, calves, inner thighs and arms!


The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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