How to Lose Weight Fast with Tabata?

In most recent years, there has been in shift in the way people are working out. More and more people are doing HIIT workouts.

HIIT workouts are of high intensity followed by recovery interval periods. Tabata training has recently gained popularity as one of the most popular forms of HIIT training.


High Intensity Interval Training, or HIIT has become a buzzword, and for a good reason-it’s a method that’s extremely effective in burning fat and gaining strength.

In this article we will explain-

  1. What exactly is Tabata?
  2. What are the advantages of burning fat through Tabata?
  3. What to bear in mind when adopting Tabata training?
  4. An Example Tabata Training Routine

What is Tabata training

Tabata training is defined as being 8 rounds of 20 seconds of one high-intensity exercise, followed by 10 seconds of rest. It’s also known as “the 4 minute workout ” ( 8 x (20 seconds of effort + 10 seconds of rest) = 4 minutes).

Its inventor, Izumi Tabata, developed this method while conducting research on HIIT. He discovered that combining intense efforts with short breaks in a single session can develop both the aerobic and the anaerobic systems.

Video guided Tabata workouts and other HIIT sessions in our app!

Why is Tabata so effective

Until Mr. Tabata’s findings, physiology texts recommended hard, short intervals with long rest periods to improve anaerobic system and longer intervals with short rest periods to train the aerobic system.

The big surprise and revolution of the method is that it proved 20 seconds of activity with 10 seconds of rest is optimal to improve both aerobic and anaerobic capacity at the same time. So, you can get great results in a very short time with a Tabata workout.

Regardless of the exercise used, when performed at a high intensity, both your metabolism and heart rate increases. When your heart pumps faster, you burn more calories. Winning!

The great thing about Tabata and other HIIT methods are that the benefits last a number of hours after working out, so you continue to burn fat and for longer.

Benefits of Tabata Training

  1. Decreases cortisol (stress hormone which leads to weight gain) production and improves your tolerance to stress, see more here.
  2. Improves your management of sugar. By increasing your metabolism, you burn more calories and continue to burn for longer than you might think.
  3. Stimulates the release of testosterone (vitality) and growth hormone (regeneration).
  4. Tabata training has a short duration. It is the perfect training when you don’t have or want to spend a long time working out. A Tabata workout takes only 4 minutes.

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How to lose weight with Tabata training

  1. Choose exercises that use several muscle groups at once. The more muscles you use, the more oxygen your cardiovascular system will require. Here’s a list of the best functional exercises to do at home.
  2. Give it your all. The key to this is the intensity: high.
  3. Warm up and cool down after your workout. It will help you recover and opens a larger window for you to burn fat (check out our specific fat loss plan)
  4. Workout during any strategic fasting you’re doing (at least 3.5 hours after the last meal). This makes fat burning multiply (checkout the benefits of working out on an empty stomach).

Before starting a Tabata Workout regime

A Tabata workout is demanding, both physically and mentally.

It requires motivation.

After the completion of the creator’s study, Mr Tabata warned that this training is “designed to stress the cardiovascular system of Japanese skaters who won medals at the Olympic Games. It’s a very difficult workout. After the sessions, study subjects were lying on the ground, exhausted. I don’t know how many people will want to do this kind of exercise.”

However, keep the following in mind before you start a Tabata workout routine:

  • If you do not put in the intensity it requires, it’s useless.
  • Since it is stressful, you should not abuse it or overtrain. For beginners, doing a HIIT routine twice a week is a good start.
  • Although this workout can effectively improve your aerobic health, solely training using this method will not make you ready to run a marathon straight away. 

Example Tabata Workout

Burpees: 8 intervals of 20 seconds of activity and 10 seconds of rest. A good reference is between 6 and 8 burpees per set.

Pushups: 8 intervals of 20 seconds of activity and 10 seconds of rest. A good reference is between 7 and 14 pushups per set.

Squat jumps: 8 intervals of 20 seconds of activity and 10 seconds of rest. A good reference is 10-18 squats per set.

Get Started 

If you are looking to get in shape and fast, Tabata is the perfect solution for you. You can find many Tabata workout variations in the Mammoth Hunters App. Set your fitness goals and get started!

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