Follow us


Tabata workout, the high intensity program to lose unwanted pounds

exercises tabata

Tabata workout is a particular circuit of high intensity exercises. Let’s see what the workout consists of and how it works.

In the panorama of diets and training systems to lose weight, the Tabata method is one of the most used . Among those who have relied on this type of training we can find the singer Noemi who literally managed to transform herself. Why is it called that? It is named after the inventor, Izumi Tabata.

In fact, this method is one of the most functional and complete training programs, designed specifically for those who want to lose the extra pounds . Specifically, it falls into the category of high intensity interval training, or HIIT. These are exercises aimed at improving the aerobic and anaerobic characteristics of those who practice them. But let’s try to better understand how they work.

Tabata protocol: how it works

As we have said, the Tabata fitness method is an exercise system that includes seven to eight repetitions at maximum intensity, followed by 10 seconds of recovery.

In general, the series of exercises last about four minutes. However, it must be remembered that, even if this circuit is quite short , it is essential to perform a thorough warm-up. This is to avoid muscle strain and to prepare the body for the workout that is about to begin.

tabata scheme
tabata scheme

It is also very important to introduce some cool-down exercises at the end of the session, so as not to over-strain the muscles. In fact, the Tabata method subjects the body to a high degree of fatigue, which is why it is not suitable for those who are heavily overweight or who have cardiovascular diseases.

In any case, all experts agree that before undertaking or approaching the Tabata method it is best to consult your doctor.

Finally, it is strongly not recommended to combine this type of training with others that involve overloads as you would risk muscle tears or other dangerous conditions.

Example of Tabata workout and diet

According to many studies, the Tabata method, in addition to being indicated for the athletic training of competitive sports, is also one of the most functional training systems. In fact, while constant intensity exercises burn calories only during training, those provided by this training system allow you to burn calories even after the session.

To give a practical example, we can say that a workout is structured as follows :

2-minute warm-up or stretch
-Exercises of 6 minutes, for each exercise one repetition of 20 seconds with 10 rest
-1 minute of recovery

Home fitness
Home fitness

This method must be combined with a low- calorie diet to lose weight. This must allow you to take in 1200 calories a day, losing up to 4 kilos in just 7 days.

Tabata method: the exercises

At the heart of the Tabata method are a series of exercises that increase the heart rate, until it reaches the maximum levels that the body can withstand. In this way it is possible to activate both aerobic and anaerobic metabolism.

The pauses between each repetition are obviously too short to recover and dispose of the lactic acid produced and, in reality, serve to remain at the highest levels of intensity for the entire duration of the circuit.

Therefore the particular alternation that distinguishes the Tabata method, together with the proposed exercises, accelerates the burning of body fats . In addition, during the intervals exercises are performed that are necessary to stimulate different muscle groups, for example:

-Push ups
-Jumping jack

The particular characteristics of the Tabata method make it perfect for the athletic training of ring or running sports .


As already mentioned, Tabata is a workout that is not suitable for every type of person. There are in fact some contraindications that it is good to keep in mind: it is not suitable for people who have heart problems , or who have motor problems. The exertion could lead to serious problems, so it is always good to consult your doctor or a dietician before deciding to undergo the workout.

Riproduzione riservata © - WT