Tabata workout: 4 minutes to wellness | Bonn Sports

Is it really possible to remain fit with 4 minutes of workout daily? That’s what Tabata training is all about. It is a High-Intensity Interval Training (HIIT) that combines 8 short sessions of heavy workout for 20 seconds with 10 seconds of rest in between each session. This training was developed by Dr. Izumi Tabata who is a professor at the Faculty of Sport and Health Science at Ritsumeikan University in Japan.



Dr. Tabata along with the head coach of the Japanese speed skating team conducted research on the effectiveness of short sessions of high-intensity workout combined with shorter periods of rest. While one group did Tabata training, the other group underwent a 30 seconds higher intensity workout with 2 minutes rest. The results, published in Medicine & Science in Sports and Exercise suggested great improvement in the VO2 max level of those who had Tabata workout.


How to do Tabata workout

  • Do some high-intensity exercise (Push-ups, Squats, Burpees, etc.) for 20 seconds
  • Take rest for 10 seconds
  • Repeat the cycle 8 times
  • For each 4 minute session try a different exercise – start with pushups, move on to squats, then burpees and so on.



The major highlight of Tabata training is the work-to-rest ratio. There is only 10 seconds gap between every 20 seconds high-intensity workout, which is not enough for the body to fully recover but provides adequate rest to recharge oneself for the next session. This helps to improve stamina apart from making the body stronger.

The main idea behind Tabata training is to keep the heart rate up with short periods of anaerobic workouts. This helps to burn extra calories because, in the beginning, our body will absorb energy from the oxygen intake, but as oxygen supply gets reduced due to high-intensity workout body begins to consume stored-up calories. It also helps to train our entire energy system – aerobic and anaerobic –a benefit that cannot be expected from a regular cardio workout.

The traditional interval training has been designed to target the aerobic system and doesn’t improve the anaerobic system unless one steps out of his comfort zone. But, Tabata aims to improve both systems, thus making it ideal for the professionals and common man. Yet, there are so many guidelines that one should follow while engaging in a Tabata Workout.

Safety Guidelines

  • It is an advanced form of workout well suited for professionals, although beginners can start with reduced intensity. They could try doing lighter exercises or else increase the rest period to 20-30 seconds. Gradually, intensity could be increased as stamina increases.
  • We could incorporate a variety of exercises to Tabata workout routine making it more interesting and joyful. We can also use different cardio machines to make it more effective.
  • A thorough warm-up of at least 10 minutes is absolutely necessary before starting Tabata workout.
  • If we do multiple Tabata cycles, include a rest period of 60 seconds between each cycle.
  • It is very important to monitor yourself closely and have a close watch over your body to check if you are getting fatigued. If signs of fatigue appear provide yourself ample rest to avoid injury.
  • Tabata training should be limited to 1-2 times a week.
  • Make use of Tabata timing apps available online to track your progress.



It is necessary to get adequate guidance and support before you try the Tabata workout. We at Bonn Sports Equipment training provides the needed assistance to set you into the track. We are also one of the best suppliers of Gym accessories in UAE, and shall provide you with customized fitness equipment for a better health.


Tabata workout: 4 minutes to wellness