What Are Tabatas?

You can burn more body fat from 4 minutes of this high-intensity technique than a full-length traditional cardio workout.

Written By Jim Stoppani, PhD

Updated May 31, 2024

If you’re the type of person who skips cardio because it’s too long and boring and doesn’t deliver the fat-burning benefits you want, here’s an alternative strategy that’s short, intense, and super-effective… Tabatas.

In as little as 4 minutes, you can greatly improve your cardiovascular fitness and fat loss potential with this high-intensity technique. Tabata intervals don’t require any special equipment or an expensive monthly subscription, so you can do them anywhere free of charge.

Here are the basics behind the most time-efficient cardio ever created…

What is Tabata Training?

Named after Japanese scientist Dr. Izumi Tabata, it’s a high-intensity interval training (HIIT) technique that can significantly enhance both your aerobic and anaerobic capacities, and it's also an excellent strategy for burning fat.

Tabata training involves 8 rounds of 20 seconds of ultra-intense exercise (“on”) alternated with 10 seconds of rest (“off”), totaling four minutes. It’s a brief bout of cardio, indeed, but don't underestimate the power of a Tabata workout — it will push your body to its limits.

8 x 20 seconds on, 10 seconds off = 1 round of Tabatas

Total time elapsed: 4 minutes

Originally developed for Olympic speed skaters, Tabata’s methodology was aimed at boosting athletic performance by improving both speed and endurance. However, it wasn't long before the fitness community noticed that Tabata training offers more than just performance enhancement. A notable side benefit is its efficiency in stimulating fat loss,

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