If you want to get in shape, but don’t have hours to spend in the gym, Tabata might just be the perfect workout for you.

This high-intensity interval training (HIIT) method involves intense bursts of exercise followed by short periods of rest, making it an incredibly efficient way to burn calories, improve cardiovascular health, and tone muscle.

What is Tabata?

Tabata is a type of HIIT exercise that involves 8 rounds of 20 seconds of intense exercise followed by 10 seconds of rest.

The idea is to push yourself as hard as possible during the 20-second intervals, then take a brief break to recover before starting again. Typically, a Tabata workout lasts just 30 minutes.

The Benefits of Tabata

One of the most significant benefits of Tabata is that it’s incredibly efficient. Because it involves such intense exercise, you can burn a lot of calories in a short amount of time.

In fact, research has shown that Tabata can burn up to 13.5 calories per minute.

In addition to being a great calorie-burner, Tabata can also improve cardiovascular health. The intense bursts of exercise require your heart rate to increase rapidly, which can improve your overall heart health over time.

Tabata is also an excellent way to tone muscles. Because the workouts involve combining multiple exercises, you can target different muscle groups, making it a great full-body workout.

How to Do Tabata

If you’re new to Tabata, it’s essential to start slowly and work your way up. Begin with just a few rounds and build up as your fitness level improves.

Here’s how to do a basic Tabata workout:.

Warm-Up (5 Minutes)

Before beginning any workout, make sure to warm up your muscles to prevent injury. Start with a 5-minute warm-up that includes light exercise such as jogging, jumping jacks, or skipping rope.

Round 1 (4 Minutes)

For the first round, choose two exercises and alternate between them for 20 seconds each, with a 10-second break in between. Repeat this cycle for a total of four minutes.

For example, you could do push-ups for 20 seconds, then rest for 10 seconds before doing squats for 20 seconds, then rest for 10 seconds.

Round 2 (4 Minutes)

For the second round, choose two different exercises and alternate between them in the same way. For example, you could do jumping jacks for 20 seconds, then rest for 10 seconds before doing crunches for 20 seconds, then rest for 10 seconds.

Round 3 (4 Minutes)

For the third round, choose two more exercises and alternate between them. For example, you could do lunges for 20 seconds, then rest for 10 seconds before doing mountain climbers for 20 seconds, then rest for 10 seconds.

Round 4 (4 Minutes)

For the final round, choose two more exercises and alternate between them. For example, you could do bicycle crunches for 20 seconds, then rest for 10 seconds before doing planks for 20 seconds, then rest for 10 seconds.

Cool-Down (3 Minutes)

After completing the rounds, make sure to cool down your muscles with some light exercise. This can include stretching, walking, or a slow jog. Cool down for at least 3 minutes before stopping to allow your muscles to recover.

Conclusion

Tabata is a challenging but incredibly effective workout that can help you burn calories and get in shape in just 30 minutes.

By incorporating multiple exercises into brief, intense intervals, you can target multiple muscle groups and improve your overall fitness. Make sure to start slowly and work your way up as your fitness level improves.