Tabata Timer

What is Tabata Training?

Tabata Training is going through rounds of exercise for 20 seconds with rests of 10 seconds between and repeating it 8 times.  This is a version of High Intensity Interval Training (HIIT).  It's really not complicated.  That's it - it's simple not easy! 

This came from Dr. Izumi Tabata.  He was a professor at Ritsumeikan University in Japan and former National Institutes of Fitness and Sports in Tokyo.  He put this workout plan together back in 1996 and it's continued to grow in popularity over time. 

He put together two groups of athletes to test his theory where the first group trained at a moderate intensity level and the other in a high intensity level.  The high intensity group worked out for four days for six weeks and each workout lasted four minutes and 20 seconds - with that 10 seconds of rest between.  The moderate intensity group worked out for five days a week in the same six week period for one hour. 

The Results

Moderate Intensity Group: 

  • Increase in their aerobic system (cardio)
  • No results for their anaerobic system (muscle)

High Intensity Group: 

  • Increase in aerobic system compared to the moderate group
  • Increased their anaerobic system by 28%
Tabata Workout Examples
  • Heisman (Sideways Jumps) - 4 minutes 
  • Bodyweight Squats - 4 mins 
  • Burpees - 4 mins 
  • Mountain Climbers - 4 mins 
  • High Knees - 4 mins

My favorite is to alternative these so you're not doing the same thing for 4 mins and it mixes it up


High intensity interval training (HIIT - Tabata) has a greater impact in a positive way in a shorter period of time.  The timer above helps you keep yourself on track.  If you're looking for Tabata Workout examples - see below.  For more details about the study, there is a video below to watch some details.