Tabata Method: Best Exercises to Burn Calories

Are you the energetic type who loves a good challenge? Then the Tabata method is for you — and as a bonus, you’ll burn a serious amount of calories. But what exactly does this training style involve? And does it live up to its reputation for fat loss? Here’s everything you need to know about the Tabata method, along with a few exercises to inspire you!

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What is the Tabata Method?

The Tabata method, named after its creator, Japanese researcher Izumi Tabata, is a form of HIIT training — meaning it’s based on high-intensity interval work. It involves pushing hard for 20 seconds, resting for 10 seconds, and repeating this cycle 8 times in a row. In theory, the Tabata method delivers a complete workout in just 4 minutes. For meaningful results, the protocol is typically repeated 2 to 3 times per week, with a recovery day between each high-intensity session.

The Tabata method is rooted in an experiment conducted by Professor Tabata in the 1990s⁽¹⁾. He divided cyclists into two groups. The first group cycled for one hour at 70% of their maximum aerobic capacity (VO2 Max), while the second group completed 7 to 8 rounds of 20 seconds at 170% of their VO2 Max, each followed by 10 seconds of rest. At the end of the experiment, Tabata observed a significantly greater improvement in VO2 Max in the second group. And so the Tabata method was born.

What Are the Benefits of the Tabata Method?

Since then, the Tabata method and, more broadly, high-intensity interval training techniques have been thoroughly studied. And the evidence suggests that interval training is the gold standard when it comes to burning calories and losing weight.

1 – Muscle Gain, Fat Loss

The Tabata method places enormous demands on the body. The intensity of this type of training pushes the body to consume large amounts of oxygen, muscle glycogen and fat, given the acute energy requirements involved. As a result, the body rapidly builds muscle mass while simultaneously drawing on its fat stores — and far more efficiently than with traditional cardio sessions.

2 – The Afterburn Effect of the Tabata Method

HIIT methods like Tabata are also the most powerful triggers of the “Afterburn Effect”. What does that mean? Simply put, the benefits of a Tabata session continue for up to 24 hours after you’ve finished. Because the body is pushed to its limits during high-intensity interval training, it consumes large amounts of oxygen and energy. In this state of “overdrive”, it takes longer to return to equilibrium. During that recovery window, it keeps burning calories to restore balance — clearing metabolic waste, regenerating muscle tissue, re-oxygenating cells. All of these processes require significant energy, and therefore calories.

3 – What Does the Research Say?

Several studies have confirmed the effects of HIIT on weight loss:

HIIT, like the Tabata method, improves the body’s ability to oxidise fat, as well as the muscles’ capacity to utilise glycogen more efficiently⁽²⁾.
High-intensity interval training has been shown to reduce abdominal fat and visceral fat⁽³⁾.
HIIT may be more effective than cardio for oxidising adipose tissue — possibly up to 9 times more so⁽⁴⁾.
The Afterburn Effect of HIIT (and the Tabata method) appears to be well-founded. This type of training may help increase basal metabolic rate⁽⁵⁾.

How to Practise the Tabata Method?

The Tabata method can be applied to a wide range of sports: running, cycling, swimming, rowing, jump rope, and even brisk walking. The key is to maintain the rhythm: 20 seconds of maximum effort followed by 10 seconds of rest, repeated 8 times. Of course, the Tabata method can be demanding for beginners. A few tips:

Focus on your breathing throughout — both during effort and during rest.
Avoid doing Tabata training every day; space sessions out by one or two days.
If 8 rounds feel too challenging at first, start with 4 and build up gradually.
The Tabata method isn’t complicated — it’s mostly a matter of willpower!

If you’re more of a fitness enthusiast, you’ll be pleased to know that Tabata translates perfectly to this discipline. Certain exercises lend themselves particularly well — anything explosive and rhythmic.

Jumping Jacks

Start standing with your feet together and arms at your sides.
Jump, spreading your legs and raising your arms simultaneously. Your hands should meet above your head.
Land in this position.
Jump again, bringing your legs together and lowering your arms.
Land with feet together and arms at your sides, back in the starting position.
Keep going for 20 seconds as prescribed by the Tabata method, then rest for 10 seconds.
Move on to a second exercise, or repeat the Jumping Jacks.

High Knees

Start standing tall with your back straight and arms at your sides.
Begin running on the spot, driving one knee as high as possible. Keep your back straight. The arm opposite the raised knee lifts, elbow bent.
Switch to the other knee, engaging your core and staying aligned throughout.
Keep going for 20 seconds, then rest for 10 seconds.

Squats

Start standing with your feet shoulder-width apart, toes turned slightly outward.
Bend your knees and lower down as if sitting into a chair. Push your hips back slightly, keeping your lower back neutral.
Lower until your thighs are parallel to the floor. Hold your hands clasped at eye level.
Drive back up, engaging your thighs, glutes and core.
Hold for 20 seconds as recommended by the Tabata method, then rest for 10 seconds. Repeat or move on to another exercise.

Push-Ups

Start in a plank position, face down, on your toes with arms fully extended.
Lower yourself without touching the floor, bending your arms and engaging your muscles throughout.
Push back up to the starting position.
Keep going for 20 seconds, then rest for 10 seconds.

Mountain Climbers

Start face down, hands flat on the floor, legs extended behind you on your toes. Keep your shoulders down, chest lifted and arms straight.
Alternate driving your knees toward your chest in a running motion.
Go hard for 20 seconds, then pause for 10 seconds.

The secret to getting the most out of the Tabata method is to perform each exercise at maximum intensity. You’ll be sure to burn a serious amount of calories!