Skip Nav
Workouts
Strengthen and Tighten Your Abdominal Muscles With This Trainer's 4-Week Program
Women's Health
Experts Give Warnings For Protecting Your Cholesterol — and Your Heart — on the Keto Diet
Does Drinking Affect Your Memory?
Healthy Living
Are Your Drinking Habits Affecting Your Memory?
New Balance Iridescent Sneakers 2018
Fitness Gear
These Iridescent New Balance Sneakers Are All We Want in Life (Plus They're Super Affordable!)
Jennie-O Ground Turkey Recall 2018
Healthy Living
Jennie-O Recalls 91,000 Pounds of Ground Turkey — Here's What You Need to Know

What Is Tabata?

The Fastest Way to Lose Fat? This 4-Minute, Science-Backed Exercise

Boost your heart health, blast calories, and maximize your weight-loss potential in just four minutes. Seriously! How? With Tabata — the style of high-intensity interval training that is proven to get you fitter faster.

Tabata is not as much a "workout" as it is a method of how to work out. It's 20 seconds of high-intensity work (going as quickly and intensely as you can!), with 10 seconds of rest, repeated eight times for a total of four minutes.

Dr. Izumi Tabata is the man behind the namesake of this style of HIIT training, originally known as "Tabata Protocol," though he credits Olympic speed skating coach Irisawa Koichi for the technique. He's pioneered and spearheaded studies that have proven the efficacy of Tabata training for fat loss and cardiovascular improvement (in other words, getting slimmer and more fit).

ADVERTISEMENT

The moves are up to you — you can make it as simple as two moves (like squats and push-ups, for instance), or you can mix it up with different moves targeting different muscle groups.

Getting your heart rate into that peak zone is ideal for shedding fat, and HIIT is proven to be the best way to lose weight quickly — in a healthy way. It incinerates calories and blasts belly fat by conditioning your body to use fat stores as fuel.

Try a 20-minute Tabata super-set video, a 30-minute session, or a 45-minute Tabata workout if you want to work on your endurance. The format of 20 seconds on, 10 seconds off will continue — just with more repetitions — as you build up the time of your workout. Going phone-free at the gym? Print out a PDF to take with you and get to your Tabata super set!

Image Source: POPSUGAR Photography / Kathryna Hancock
From Our Partners
Best At-Home Boxing Workouts
Bob Harper Quotes on Cardio For Weight Loss
What Is High-Volume Interval Training?
How to Do a Cable Machine Romanian Deadlift
Does Walking Burn Belly Fat?
What Is High-Volume Training?
Health Tips For After 40
30-Minute Caribbean Dance Workout
7-Day Walking Workout Plan
Biggest Workout Mistakes, According to a Trainer
How to Finally Do Push-Ups
What to Know Before Your First Boxing Class
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds