Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners

Spread the love

You will learn everything you need to know about Tabata in this short guide to get the maximum fat burn, stamina, and strength improvements.
Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners 7

Are you in the category of fitness enthusiasts who do not know what the word “Tabata” means? Imagine being able to keep fit with a short workout that lasts only 4 minutes. Hard to believe? Not at all! This is possible with the help of high-intensity interval training – Tabata.

This type of workout was developed by Dr. Izumi Tabata, a Japanese researcher, and professor at the National Institute of Fitness and Sports in Tokyo, Japan.

The primary goal of this workout is to improve your body’s ability to burn fats and calories, improve your cardiovascular health, and increase muscle mass.

The idea behind this type of training is that it can produce results similar to those produced by working out over a longer period but with less risk of injury or burnout.

This training is very intense and demanding, so if you have heart problems, this training is not recommended for you.

What is Tabata training?

3 optimized
Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners 8

Tabata is a type of high-intensity workout (H.I.I.T) designed to help you burn fat and improve your fitness. It’s also known as the “4-minute fat-burning workout,” because it involves doing 20 seconds of exercise followed by 10 seconds of rest for 8 cycles. This means that each exercise session lasts only 4 minutes!

What does this mean for you? Well, if you’re new to exercise, or if you don’t have much time in your schedule for working out, this is a great way to get started. You’ll be doing an intense workout in just 4 minutes, but it’s also important not to overdo it at first.

If you’re new to exercising and/or working out with weights, start with just 10 seconds of exercise followed by 20 seconds of rest for 8 cycles. Then gradually increase your time until you reach 20 seconds for 8 cycles.

The benefits of Tabata training

8 optimized 1
Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners 9

Tabata can be practiced by anyone, regardless of age or physical condition. All you have to do is choose a cardio activity and perform it intensely for 20 seconds.

Let’s see some of the benefits of Tabata training:

Burn fat – cardio exercises burn calories and melt fat fast. Moreover, they change the way our body processes glucose, which is the main cause of fat in the abdomen.

Strengthen muscles – being intense strength exercises, your muscles are worked intensely.

Creates endorphins – sports release endorphins, which are known to greatly improve our well-being.

Can be done anywhere – a great advantage of Tabata training is that it can be practiced anywhere as it does not require specialized equipment.

It’s fast – no matter how much you hate sports, 4 minutes of exercise won’t scare you as much as a fitness hour would.


• continue to burn calories even after you have finished your workout

You also have many well-deserved breaks

The Only Natural Formula that Helps Torching Off Fat from Your Problem Areas

How to prepare for Tabata as a beginner

1okn3 optimized
Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners 10

Tabata training was created to improve athletic performance, but can also be used successfully to burn fat.

As a beginner, it’s important to be prepared for this type of workout. You don’t want to waste your time in the gym and not reap the benefits of an exercise session.

Here are a few things you can do to prepare for this workout:

1. Make sure you have a good pair of shoes that fit well and aren’t uncomfortable. You’ll be standing on your feet for the entire workout, so they must be comfy!

2. Make sure you have enough water with you, this type of workout is intense!

3. Warm up before starting the workout by doing some jumping jacks or even just walking around the room a few times. This will help prevent injury while also getting your blood flowing throughout your body so you’re ready to start moving fast and hard when it comes time for real work during the HIIT training session!

4. Keep your breathing steady and focus on form during each rep; if you start feeling lightheaded or dizzy, take a few seconds off between sets

5. Don’t forget about flexibility! Your muscles need to be able to move freely through their full range of motion to prevent injury.

Once you have prepared your body for Tabata training, you can get to work. Follow the steps below strictly and you will not need a trainer:

To practice Tabata, you must prepare beforehand as follows:

• Start with a few series of Mountain Climbers (if I took it as an example above) with longer breaks between them.

• Increase the intensity of the exercise at each workout and also decrease the time of breaks between halves

• Gradually, try to reach the 20-second with a 10-second pause

How to practice Tabata, step by step

Once you have prepared your body for Tabata training, you can get to work. Follow the steps below strictly and you will not need a trainer:

1.  Stretch: you want your muscles to be prepared for what is to come, to avoid muscle fever or even accidents.

2.   Prepare a timer: it is good to have a timer at hand to make sure you follow the number of seconds exactly.

3.   Perform the chosen exercise (let’s take the Mountain Climbers exercise as an example) for 20 seconds at maximum intensity.

4.   Rest: 10 seconds of complete relaxation.

5.   Repeat this cycle 8 times, ie for 4 minutes.

  • H.I.I.T training
  • 20 seconds of intense training
  • 10 seconds rest
  • Repeat 8 times
  • 4 minutes of training

It sounds pretty simple, but don’t expect it to be so.

Some ideas for Tabata workouts

9 optimized
Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners 11

Here are some ideas for exercises:

• Sprint

Rope jumps

• Jumping and running on the spot


• Sumo Squats

• Lunges (front, back – with or without dumbbells)


• Mountain Climbers

• Burpees

• Jumping Jacks

The Tropical Secret for Healthy Weight Loss

3 Ways to keep Tabata Training fresh and exciting

Here are 3 of my favorite ways to keep this workout fresh and exciting:

1) Use different equipment. If you have access to an exercise bike or rowing machine, try doing the exercises on those instead of using bodyweight exercises.

2) Try adding weights for strength training. This will build muscle mass and make you stronger!

3) Change up the exercises every few weeks, so your body doesn’t get used to them. This will also help prevent injury!


HIIT has various variants, of which the most common is TABATA, which intersperses working intervals of 20 seconds with rest sessions of 10 seconds.

So, in conclusion, this type of workout is a great way to get your heart rate up and work out your muscles. It’s an intense workout that can be done anywhere, but it does require a bit of planning and equipment.

If you have an exercise bike or treadmill, you’re good to go. If not, I recommend getting some dumbbells so you can do squats or other bodyweight exercises.

If you want to start doing this type of workout regularly, it’s important to build up slowly. In the beginning, I’d suggest starting with just one minute of each exercise and slowly increasing the time over several weeks until you’ve hit four minutes per exercise.

And remember: if at first, this seems too difficult for you, keep trying! You’ll get stronger and better at it as long as you keep practicing!

Don’t forget to warm up at least 4-5 minutes before your workout.

This post contains affiliate links. Please read our Disclaimer for more info.  

What do you guys think about my article?

Leave your thoughts below in the comment section! And if you like it don’t forget to share it, and follow me on social media Pinterest, Facebook, Instagram, Linkedin, and Bloglovin’. Thank you!

You may also like:


This short guide will help you get started with the 4-minute Tabata workout routine by introducing you to the technique and how to do right
Tabata: The 4-Minute Fat-Burning Workout – A Short Guide for Beginners 12

Spread the love

Leave a Reply