What is the Tabata?

A technique of Japanese origin, Tabata helps maintain or slightly increase muscle mass and improve endurance power and increase fat burning.

The term Tabata comes from a study conducted by Dr. Izumi Tabata at the National Institute of Sports and Fitness Tokyo, Japan. The Tabata protocol format is as follows : perform an exercise at maximum intensity for 20 seconds followed by a rest period of 10 seconds that is chained 8 times in a row for a total of 4 minutes.

Gym near me with Tabata classes

Benefits of TABATA

As part of the bodybuilding, it can increase its cardiovascular performance impressively. This technique makes it possible to act on the aerobic energy chain (long-term efforts) and the anaerobic sector (explosive forces) simultaneously and at very high intensity.

By combining many parameters (time under tension, plyometric contraction, lactic work that is to say very fast), this technique can maintain or slightly increase muscle mass and improve endurance power is ie the ability to produce power despite fatigue. It also increases the fat burning thanks to a very significant energy expenditure during the session but also after the session.

Many gyms incorporate TABATA classes in their offer.


How to train to Tabata

Are you determined to try the Tabata experience?

Here are the keys to this method, to follow scrupulously. Start without special equipment or with a jumping rope (very effective for developing cardio and losing weight).

You will need 20 seconds of intensive training and 10 seconds of rest.
Pumps, squat, abs, you have the choice. Attention, the intensity must be maximum (be thorough) It’s called HIIT (High-Intensity Interval Training). Finally, the sequence is to repeat by changing exercise or not, for 4 minutes.

The method is used in sports such as CrossFit or Cross Muay Thai (Thai boxing and muscle building grouped into one activity.)

Example of Tabata circuit

Warning : always start warming up. Equip yourself with a timer at intervals. Here is a small example of a typical circuit to follow. Between each exercise, recover between 2 and 3 min.

jumping rope

Jumping rope: 20 seconds deep, 10 seconds of rest for 4 minutes (ideal for those who want to lose weight, develop the breath)

push ups

Push-ups: 20 seconds deep, 10 seconds of rest for 4 minutes (ideal for people who want to work the arms, chest, back and chest). Women can do the pumps on their knees. It will just strengthen the back of the arms.


Squats : 20 seconds deep, 10 seconds rest for 4 minutes (ideal for people who want to develop glutes, thighs).


Abs (crunch): 20 seconds deep, 10 seconds of rest for 4 minutes (ideal for people who want to have a flat stomach or abs well traced)

More information Tabata

The Tabata method is perfect for people who want to quickly achieve their sport goals or boost their current performance. Everyone can practice. But as it is high intensity sport, it is not recommended for people who suffer from health problems. In any case, seek the advice of your doctor before playing sports.

The ideal is to start a Tabata session two or three times a week, repeating your 4-minute training circuit two or three times. Again, it all depends on the individual’s goals and physical abilities. For everyone: you must leave a minimum day of rest between each training session. Otherwise you will be overtraining and you will not get good results.

It’s always good to use a mat. To improve your performance, you can buy accessories like weights or jump rope. You can easily but those things at sports equipment store like Decathlon.


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