A Tabata workout includes 7 or 8 rounds of 20 second sprints, performed at maximum effort with 10 seconds of rest in between each round. It originated from a Japanese fitness testing protocol.
Tabata workouts have lots of health and fitness benefits. For example, they improve your aerobic and anaerobic systems more than moderate, steady-state cardio, and they only take about 4 minutes to complete.
Tabata workouts are not for beginners. It’s best to learn the exercises at a moderate to steady pace prior to engaging in the higher intensity level of a Tabata series. Because you are performing exercises at maximum effort, you need to make sure your form is perfect. You also need to make sure you can sustain that level of effort for the full four minutes.
You can incorporate Tabata workouts into your usual training regimens, or program them in as a full workout session. Below is a sample workout that is ideal as a finisher on an upper body training day:
Tabata Push-Ups/Planks (4 minutes total)
Equipment Needed: Mat optional
Exercise 1: Push-Ups (20 seconds on; 10 seconds rest)
Instructions: Start in a straight plank position with your hands positioned under your shoulders. Keep your core (abs and glutes) tight and engaged, inhaling as you lower your chest down between your hands. Exhale as you press up. If you need to, you may perform these on an incline or on your knees.
Exercise 2: Planks (20 seconds on; 10 seconds rest)
Instructions: Plant hands directly under shoulders (slightly wider than shoulder width) like you’re about to do a push-up. Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too. Be careful not to lock or hyperextend your knees. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.
I also use the Tabata protocol in this at-home core workout:
Tabata Ab Home Workout
Equipment Needed: Dumbbells
Protocol: Perform exercise 1 followed immediately by exercise 2. Do each superset for 4 rounds (total workout time is 25 minutes)
Exercise 1: Leg lifts (30 seconds)
Exercise 2: Plank (30 seconds)
REST 15 SECONDS
Exercise 1: Russian twists (30 seconds)
Exercise 2: Bicycle crunches (30 seconds)
REST 15 SECONDS
Exercise 1: Deadbug (30 seconds)
Exercise 2: Plank crosses (30 seconds)
REST 15 SECONDS
Exercise 1: Side plank thread the needle (30 seconds–15 per side)
Exercise 2: Pilates toe touchdowns (30 seconds)
REST 15 SECONDS
Exercise 1: V sit (30 seconds work/10 seconds rest for 3 cycles)
A Tabata workout is a great choice, if you’re short on time or would like to amp up the intensity of your workout. Finally, I highly recommend downloading a Tabata timer app to set the proper times for your circuit. There are several free apps available for both Apple and Android users.