A tabata workout, while rhyming with ciabatta and sounding like a yummy dessert, is a type of high-intensity interval training (HIIT) that combines short bursts of intense exercise with even shorter rest times in between each interval. Usually, each interval is broken up into 20 seconds of exercise and 10 seconds of rest, which is a 2:1 work-to-rest ratio. Many individuals choose to do 8 rounds, totaling 4 minutes. You can choose to do a complete circuit of this, which is 4 rounds of tabatas with a 1-minute rest in between each round (20 minutes total).

When I started getting into fitness and first heard about a tabata, I thought that I was not going to be able to finish even one of the four-minute rounds. However, going at an intensity that works for your fitness and health level and using your breath to help lower your heartrate during the recovery periods will make this type of exercise style fun and manageable. As you progress in your fitness journey, you can see that your cardio-respiratory endurance will improve and that you can increase your repetitions of an exercise. Also, you can complete tabata workouts with a group, a partner, or by yourself! 

Now, let’s dive into a little about the history of the tabata workout! Developed in the 1990’s, Dr. Izumi Tabata of Japan wanted a style of workout that would “build muscle strength and cardio capacity” in Olympic speed skaters. He designed the “tabata” to push the limits of a person’s VO2 max or the amount of oxygen utilized during workouts. Japan has won 5 gold medals in speed skating so far!

Lastly, let’s discuss some exercises that work well with a tabata!

1. Rowing- I personally love to do tabatas with rowing because I can challenge my body with the resistance I put on the rower, but keep my stroke rate at a level that is manageable for me
2. Biking-I’d suggest doing tabatas on a stationary bike, rather than biking outdoors, so there is no risk of injury when going at higher speeds
3. Push-ups
4. Mountain climbers
5. Burpees
6. Squat jumps
7. Kettlebell swings

Exercises in tabata workouts can also be combined with equipment, like resistance bands, kettlebells, and dumbbells for added resistance. However, body-weight exercises will get your heartrate up just as well!

Hope you enjoy!