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

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.

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.

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

What is Tabata training?

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Tabata is a 4-minute high-intensity interval training (H.I.I.T) that includes 2 intervals: 20 seconds of exercise and 10 seconds of pause. This cycle is repeated 8 times, so in total, the training lasts 4 minutes.

The benefits of Tabata training

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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

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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.

How to prepare for Tabata as a beginner

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

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.

• Increases 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 10-second pause

Some ideas for Tabata workouts

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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

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

With Tabata, you will burn a lot of calories, improve athletic performance, glucose metabolism.

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

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