The festive season is right around the corner and if you are looking forward to shedding those extra kilos for fitting into your new wardrobe, then this is for you. We all know that work stress and personal commitments often leave us with very little time to perform an elaborate exercise regimen.

Now, if you are looking to lose some weight and stay fit at a rapid pace, that too with a simple yet vastly efficient routine that you can easily squeeze into your busy schedule, then Tabata training is the ideal workout for you!

tabata training protocol

So, What Exactly Is Tabata Training?

Tabata training is, in fact, a variant of HIIT (High-Intensity Interval Training) encompassing a unique pattern of cardiovascular exercises. It was conceptualized and developed by the renowned Japanese professor Dr. Izumi Tabata, in the late 1990s, for the expansive coaching of the Olympic speed skating team. Also read: 5 Cool Exercises To Soothe Your Muscles After A High-Intensity Workout

However, people at all fitness levels, be it beginner, intermediate or advanced, can easily perform this workout. Each routine in Tabata lasts only for four minutes and will thoroughly stretch your core muscles, improve your flexibility and build your sense of balance. Any type of movement, be it a squat, lunge or push-up can be incorporated into a Tabata sequence and the training course is organized as follows:

  • Concentrated training for 20 seconds
  • Rest for 10 seconds
  • Repeat this for 8 rounds i.e. a total of 240 seconds or 4 minutes

Tabata confers immense incentives for physical fitness such as eliminating additional body fats, augmenting metabolism, protecting and strengthening muscle tissue as well as elevating stamina. Also Read: 5 Incredible Health Benefits Of High-Intensity Killer Workout

It is no wonder then that Tabata is popularly referred to as the “4-minute miracle workout”. Well, go on and try these Tabata exercises today, that will guarantee that oh-so-fit and fab body.

woman doing lunges

5 Super-Easy Standard Tabata Exercises:

1.    Jump Squat

Stand erect, with your feet a little apart. Squat a bit to gain some momentum, then jump up high, making sure to land gently on your toes. Repeat for 20 seconds, rest, then resume again.

2.    Lateral Lunge To Knee Drive

Stand straight and spread your feet wide. Next, laterally lunge with your left foot and then shift your weight onto the right, lifting your left leg knee-high. Repeat this procedure.

3.    Squat Thrust To Frog Jump

Squat completely and then place both hands on the floor, extending your feet fully behind. Slowly retract into the squat and then do a frog leap, ensuring a soft landing on your toes. Perform this reiteration as per the 20-10 sequence.

4.    Skater To Curtsy Lunge

Keep your feet beside each other and then bend forward like in a curtsy. Slide both your feet to the other side in a motion similar to skating and then curtsy again. Repeat this technique for 20 seconds, gradually increasing pace and power to improve your calf muscles and get rid of cankles.

5.    Mountain Climber To Single Leg Push Up

Lie down on your front completely, raising your torso in a plank-like position by placing your palms on the ground. Bring your right knee forward, then your left knee and then do a quick single-leg push up. Do this recurring method according to the 20-10 timeline.


Tabata training is a swift workout regime that can easily be carried out at any time of the day, as it requires only a timer and no gym equipment. Keep in mind to cool down after performing this rigorous drill, to allow your muscles to recover and stay fit and active.