« Health & Fitness

The Tabata

by Christy Taylor

If you’re looking to burn some serious calories in a short amount of time, I’ve got one word for you. TABATA. Tabata’s are a high intensity way of training that gives you variety in your work out without dedicating hours of time to the gym! 

Here’s how it works:
 you do 20 seconds of high intensity cardio (like burpees, lunges or jumping jacks) with 10 seconds of rest between each move. That’s one rep. Typical Tabatas consist of eight intervals for a total of four minutes. 

This style of training is so effective because it keeps your heart rate up the entire time and works every muscle in your body. No equipment is needed, and there’s no limit to the variety of exercises you can do—like air squats, high knees, situps, push ups, flutter kicks, mountain climbers, box jumps…really ANYTHING. And it doesn’t matter how fit you are when you get started. It’s about pushing yourself for a full 20 seconds, knowing you’ll have a quick breather before doing it again! 

Here's a great example of a tabata work out that can be done in under 40 minutes.


You can print it off and try it out at home! It will work your entire body in under 40 minutes—no gym or equipment necessary!