How to Do a Tabata Workout at Home

If you follow different fitness trends, you may be familiar with Tabata, a vigorous type of High Intensity Interval Training (HIIT) that you can do within a few minutes. Unlike regular HIIT exercise, Tabata follows an especially strict formula of exercising and resting, which allows you to build endurance and burn fat more easily.^[1] You can include a variety of cardio and strength exercises into your routine, depending on what your workout goals are. If you’re looking for a quick but efficient workout, Tabata may be a good solution for your fitness needs.

[Edit]Steps

[Edit]Tabata Basics

1. Stretch out to warm up your body before you exercise. Focus on stretching out all parts of your body, like your neck, shoulders, and legs. After stretching on your own, ask a friend or family member if they’d be willing to do some partner stretches with you. Give yourself several minutes to warm up so you aren’t at risk of spraining or pulling a muscle.^[2]
   
   • For instance, you can do some neck rolls to stretch out your neck, then move onto forward, backward, left, and right arm swings.
2. Exercise vigorously for 20 seconds. Set a timer for 20 seconds and start performing the exercise of your choice. Do your best to push yourself to the absolute limit as you work, even if it’s uncomfortable.^[3] If you’re having trouble keeping track of your workout time, use a Tabata timer to help.^[4]
   
   • These exercises can be anything that get your blood pumping, like jumping jacks, crunches, sprints, and more. You can focus on just cardio or strength training, or choose activities that cover both categories.
   • You can find a Tabata timer here: https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts.
3. Let yourself rest for 10 seconds. Slow down or pause after your intense workout, giving yourself a brief period to catch your breath.^[5] If needed, use a Tabata timer to help you keep track of how long you rest for, so you don’t mess up the flow of your workout.^[6]
   
   • As tempting as it is to give yourself extra rest time, try to limit yourself to just 10 seconds. It’ll feel really exhausting at the time, but these exercises will help you build endurance!
4. Alternate exercise and rest until you’ve worked out for 4 minutes. Continue exercising for 20 seconds, working as hard as you physically can. Break for 10 seconds, then repeat the cycle all over again. After 4 minutes, you can stop.^[7]
   
   • Some people prefer to do several 4-minute Tabata circuits, giving themselves 1 minute of rest in between each segment.
5. Cool down for several minutes once you’ve finished working out. Start by walking in place, rotating your arms in circles as you go. Transition into a calf stretch, then switch to a hamstring stretch. At this point, pull up each leg towards your glutes for a dynamic quad stretch. Once you’ve done this, extend your arms behind you to stretch your chest, and pull them forward to stretch your back. Finish off with some tricep stretches, along with side stretches that engage your side muscles.^[8]
   
   • Always take time to cool down and stretch, even if it’s only for a few minutes. This will help prevent strain or injury in the long run!
6. Limit yourself to 2 Tabata sessions each week. Plan out your exercise goals for the week. While Tabata is a great workout, don’t expect to be doing it every day. Instead, limit yourself to 2 days each week, supplementing the rest of your time with other workouts and exercises.^[9]
   
   • For instance, you can go for a bike ride on Monday; do Tabata on Tuesday; go for a swim on Wednesday: do more Tabata on Thursday; and go for a run on Friday.

[Edit]Choosing Exercises for Tabata

1. Get your heart pumping with sprints and walking lunges. Find an open area in your home where you can safely run in place without crashing into or colliding with anything. Run in place as fast as you can for 20 seconds, then transition into walking lunges for 10 seconds to slow yourself down.^[10]
   
   • To perform a walking lunge, step forward, bending 1 knee in front and 1 behind you. Take a “step” forward, lunging forward with your opposite leg while leaving the other bent behind you.
2. Incorporate narrow and wide squats into your Tabata routine. Lay out a yoga mat to cushion your feet, leaving your feet together. Take a squat, bending your knees at a 90-degree angle. Lift yourself from this position and jump, spreading your feet apart as you land. Squat down, then straighten up and bring your feet together. Repeat these alternating squats for 20 seconds as part of your Tabata workout!^[11]
   
   • Try to switch between these squats as rapidly as possible to get the full effect.
3. Grab a chair and do some step-ups. Pull over a sturdy chair next to you in your workout space. Pretend that you’re climbing a staircase by stepping onto the seat of the chair with both feet, then stepping back down onto the floor. Repeat this stepping movement as quickly as you can for 20 seconds.^[12]
   
   • Double-check that the chair is sturdy, and that you can comfortably climb on it without any difficulty.
4. Lean against a wall to do an easy wall sit. Find an open wall in your home that doesn’t have any decorations. Plant your feet firmly on the ground, keeping your back flush against the wall. Bend your knees at a 90-degree angle, holding this “seated” squat for 20 seconds.^[13]
   
5. Strengthen your abs with some crunches. Find a comfortable place where you can lay down in your home, or roll out a yoga mat. Lay face-up on the mat and perform as many crunches as you can for 20 seconds.^[14]
   
   • As uncomfortable as it may feel, do your best to push yourself to limit as you exercise.
   • As an example Tabata workout, you can cycle between crunches, lunges, burpees, and planks.
6. Try a regular or reverse plank to engage your core. Find an open, comfortable area where you can stretch out along the floor. Hold a basic plank position on your forearms for 20 seconds, or try a reverse plank, where you balance yourself on your palms while keeping your legs and chest at a rigid, 45-degree angle.^[15]
   
   • With reverse planks, only your heels will be on the ground.
7. Get some cardio in with butt-kicks or high-knees. Run in place as fast as you can. Do some high-knees by lifting your legs higher in the air while you run. You can also try some butt-kicks, where you bring your heel to your glutes as you move. Continue either of these exercises for 20 seconds as part of your Tabata workout.^[16]
   
   • Always make sure you’re running in an open area where you aren’t at risk of colliding with anything around you.
8. Push yourself to the limit with burpees. Roll out a yoga mat so your body is supported and cushioned while you exercise. Get down in a push-up position, then jump onto your feet. Jump into the air and return to the original push-up position, repeating this exercise for 20 seconds.^[17]
   

[Edit]Using At-Home Equipment

1. Add a kettlebell into your normal Tabata workout. Try some exercises that involve holding, swinging, or lifting a kettlebell. Start by bending your knees and swinging the piece of equipment down through your legs. Then, using your hips as momentum, swing the kettlebell upwards and bring it up to your shoulder height. Bring the kettlebell back between your legs and bend your knees to repeat the exercise for 20 seconds.^[18]
   
   • You can find kettlebells online, or at most stores that sell fitness equipment.
2. Include jump ropes in your circuit for a good workout. Jump rope for 20 seconds, trying a “double under” technique to really get your blood pumping. Try to swing the rope beneath yourself twice before your feet hit the ground, which provides an especially tough workout. Above all else, focus on jumping rope as quickly as you can.^[19]
   
3. Work out with a rowing machine to get vigorous exercise. Visit your local or home gym and find the rowing machine, which gives you a good full-body workout. Set your rowing machine to a high weight setting and do as many reps as you can in 20 seconds.^[20]
   
   • Intense rowing workouts usually involve 28 “strokes,” or reps, per minute.
   • During your rest period, don’t stop completely—just relax a bit on the machine.
4. Do a cardio-centric Tabata workout with your treadmill or bike. Set your treadmill to a speed where you’ll be completely sprinting. Maintain this speed for 20 seconds, then slow it down for 10 seconds. Repeat these adjustments as you continue your Tabata workout.^[21]
   
   • You can also perform this exercise without a treadmill—you’ll just have to closely monitor your speed.

[Edit]Tips

• Follow workout videos or programs if you’d like a little extra guidance as you exercise.

[Edit]Warnings

• Talk to your doctor before trying Tabata if you have a severe health issue, like a heart condition. Your doctor may offer advice, suggestions, and alternatives that can help you stay safe while you exercise.^[22]

[Edit]References

1. ↑ https://www.mensjournal.com/health-fitness/tabata-training/
2. ↑ http://web.mit.edu/shotokan/www/Basic_warm_up.pdf
3. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/
4. ↑ https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/
5. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611/
6. ↑ https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/
7. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772611
8. ↑ https://m.youtube.com/watch?v=3w1szPuqY8I&t=0m10s
9. ↑ https://www.mensjournal.com/health-fitness/tabata-training/
10. ↑ https://www.mensjournal.com/health-fitness/tabata-training/
11. ↑ https://www.shape.com/fitness/workouts/tabata-treadmill-interval-workout
12. ↑ https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/
13. ↑ https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/
14. ↑ https://www.msn.com/en-us/health/workout/strength/tabata-intro-lunges-crunches-burpees-and-planks/ss-BBtO6T6
15. ↑ https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/
16. ↑ https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts/
17. ↑ https://www.washingtonian.com/2012/09/26/grant-hills-burpee-tabata-workout/
18. ↑ https://www.besthealthmag.ca/best-you/workout-routines/combine-tabata-and-kettlebells-for-your-best-workout-ever/
19. ↑ https://www.mensjournal.com/health-fitness/tabata-training/
20. ↑ https://www.mensjournal.com/health-fitness/tabata-training/
21. ↑ https://www.shape.com/fitness/workouts/tabata-treadmill-interval-workout
22. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047414