Ready to crank up the dial on your fat burning results? If so, you need to hop onto one of the hottest workout trends right now in this area of fitness, Tabata training.

Tabata training is a spin-off from the more well-known high intensity interval training. Think of it like a HIIT session on steroids – just without the health risks.

Tabata training is based on groundbreaking research that illustrates that those who perform this type of training will kick start their resting metabolic rate for up to 48 hours at a time.  This makes it a very powerful weapon as far as fat burning is concerned.

Not to mention the fact it will be the fastest workout you’ll ever do, which makes it perfect for those on a tight time schedule.

To give you the full picture on what Tabata training is all about, let’s go over some details.

The Premise

With HIIT workouts, you essentially alternate between very intense brief bouts of exercise with active rest periods, which typically last about twice as long as the work periods.  This is then repeated until you have a 15-20 minute session on your hands.

With Tabata training, the set-up of this workout is reversed. Now, rather than your work periods being half as long as your rest periods, your work periods are twice as long as your rest periods.  This is what makes the protocol so very intense. 

You’ll have minimal rest amongst maximum output conditions.

With this protocol, you’ll do 8 intervals total, with the work portion of the interval training lasting 20 seconds and the rest portion lasting 10 seconds.

So this will come together, totaling four minutes overall. Now, you might be thinking – who can’t do a four minute workout.

But, if this workout is done correctly, it will be the hardest four minutes of exercise that you have ever done before. Make no mistake about that.

Be sure that you start the workout with a warm-up and finish with a cool down to prepare the body for exercise and reduce the chance of high degree soreness.

The Benefits

So what are the benefits of such a session?  As mentioned, you’ll get a great boost to your metabolic rate.  While you won’t burn that many calories actually doing that workout (since it does only last 4 minutes total), your calorie burn will skyrocket for so long after that it will total a much greater calorie burn.

If you’ve ever wanted to burn fat while you sleep, this is the way to do it.

Second, because the session is so very intense, it’ll also help to boost your heart health considerably.  You’ll make gains to your fitness level that you’ve never seen before, improving your ability to withstand fatigue during other exercise that you may do.

Because this workout will involve some degree of power as well, this means you’ll improve your strength capacity.  This has excellent transfer over benefits if you participate in any sort of sporting activities or simply to the weight room for your lifting sessions.

Finally, this is a great routine for stress busting. Going full out like this and getting that heart rate up will have you releasing high levels of positive endorphins that put you in a feel-good mood.

If you ever have a case of the blues, this workout can be your medicine, so to speak.

Adding This To Your Protocol

So now that you see what this hot workout trend is all about, how can you add it to your protocol?

First, never attempt this before or after a lifting session. You’ll want to be doing it on a day all on its own so that you can give maximum effort.

In addition to this, avoid doing it the day after a particularly hard weight training session for the lower body. Chances are you’ll simply be too tired still to perform it adequately.

When structuring it, select a move that allows you to work as many muscle groups at once.  The kettlebell swing, the burpee, or a squat and press are all excellent examples.

Finally, make sure that you aren’t doing the workout too often. Once or twice a week is all that’s needed. Doing it any more often than this could lead to rapid overtraining, so that must be avoided.


So there you have the details you need to know about Tabata training. If you’re looking for a way to give yourself more challenge in the gym, you’ve just found it.