8 Tabata Workout Benefits, According To Trainers

Exercise with the quickness.

Young focused female working out at gym jogging on a treadmill. What are the benefits of tabata?
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Tabata is a style of exercise where you work out for 20 seconds, take a 10-second break, and then repeat for eight rounds or four minutes, says fitness instructor Alayna Curry. Here are all the benefits of this fitness modality.


It’s Versatile

According to a survey conducted by OnePoll on behalf of Zhou Nutrition, 34% of people struggle to find new workout routines. But with Tabata, the possibilities are endless. As trainer Ridge Davis says, you can apply the method to any form of exercise.


It’s Inspiring

Because Tabatas don’t last long, it’s easier to give it your all, says trainer TJ Mentus. If you’re running, sprint full-out for 20 seconds. If you’re strength training — think squats, push-ups, or kettlebell swings — do as many reps as possible each time.


Great Cardio

Tabata is a form of interval training, which is packed with cardio benefits. The short bursts of hard work boost your heart rate, before it comes back down during rest. “Even if you’re doing strength training, this creates an additional boost of cardio,” Curry says.


Super Efficient

Short on time? Then Tabata is a good bet. According to Ridge, you can do Tabata for one exercise — and it’ll only last four minutes! Try eight rounds of kettlebell squats, eight rounds of burpees, or eight rounds of sprints. Done and done.


It’s Flexible

If you want to do Tabata for longer than four minutes, you totally can. According to Curry, all you have to do is repeat each round until you feel like quitting, or you can add new exercises into the mix for a longer 15 or 30-minute workout.


Boosts Endurance

Repeating a specific move for eight rounds means you end up doing more rounds than you would during a traditional training session, where you might only do a few sets. “That means you’ll get a more targeted and endurance-based workout in this style,” says Curry.


Increases Speed

According to Ridge, Tabata is an excellent way to build up your speed, too. Quick sprints and bursts of exercise helps train your muscles to respond, so you can feel more explosive and agile.


Builds Muscle

Tabata-style strength training is a great way to increase your overall power. “During this workout the muscle group being worked will spend a significant amount of time under tension, which can help to build muscle,” Mentus says.


Tabata Workout

Want to give it a try? Here’s a 16-minute workout from Davis.

- Jumping jacks, 20 seconds on, 10 seconds off. Repeat eight times.

- Mountain climbers, 20 seconds on, 10 seconds off. Repeat eight times.

- High knees, 20 seconds on, 10 seconds off. Repeat eight times.

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