A complete 16-minute Tabata workout you can do anywhere

tabata workout
Your exclusive 16-minute Tabata workoutHello Lovely - Getty Images

We're all time poor, so if there's a workout that is efficient and effective, sign us up. With 5.4k of you searching for it every month, there's no doubt that you'd like to know how to get in and out of your (home) gym as quickly as possible.

Tabata, a style of training rooted in short sharp sessions completed at maximum effort is here to save the day, er, week, er, month - as well as PT, Alice Liveing, to explain exactly what Tabata is and how she programs a session when time's against her and the idea of spending 45-60 mins working out isn't on the cards.

What is the meaning of a Tabata workout?

The training method takes its name from Dr Izumi Tabata, who developed it off the back of a study in 1996. He compared two groups of participants, one who did steady-state exercise at 70% of their VO2 max, and one who performed seven to eight 20-second sets at 170% VO2 max on a stationary bike with a 10-second rest between sets.

According to Dr Tabata, the results showed that adequate high-intensity interval training - aka HIIT - may improve both anaerobic and aerobic energy systems significantly, with cardiorespiratory endurance (a.k.a how well your heart, lungs and muscles work together while working out) seeing marked improvement.

How long should a Tabata session be?

Traditional Tabata protocol stipulates that a workout be made up seven to eight 20-second sets with a 10-second rest in between.

However, as high intensity interval training methods have grown in popularity, the mis-use of the correct terminology has grown also. If a workout stipulates over 20-seconds of work with more than 10-seconds rest time, or a variation of these timings, then it's not a Tabata workout.

'Remember, the intensity is key. The intervals are short, so make sure you give the workout everything you’ve got,' advises Liveing. 'Performing these short, sharp bursts of high-intensity intervals is a great, time-efficient way of tapping into both energy systems: aerobic and anaerobic.'

16-minute Tabata workout

For each move, do 8 sets of 20 secs resting for 10 secs between sets, then repeat the entire circuit.

What kit do you need for a Tabata workout?

Due to their quick nature, most Tabata workouts are kit-free, with an exercise mat, reusable water bottle and smartphone stopwatch being the only equipment you'll need.

Can you do Tabata workouts everyday?

Whilst there's no hard and fast rule on how many times per week you should do Tabata, there is a very strong case for not putting all your fitness eggs in one basket.

Ergo, if you love Tabata, try and work some moderate and low intensity exercise into your routine too. You'll avoid mental burn out and reap a myriad of cross-training benefits - which really doesn't sound too bad at all.

Tabata can also be completed in a variety of ways, one of which is using the same intervals and exercise intensity but using a treadmill. Anya Lahiri, Master Trainer at Barry's Bootcamp and Elite Nike Training Club trainer, recommends using a treadmill in dynamic mode - meaning the belt is powered by the footfall of the person running.

'You drive the treadmill with your own bodyweight which means that you have to engage more,' explains Lahiri. As well as increasing the calorie burn, 'it's also a great way to incorporate Tabata style training into your running; short bursts of exertion with short recovery in between,' she says.

Is Tabata suitable for beginners?

As a method of training, Tabata is suitable for beginners, and there are some adjustments that can be made to ensure you get the most out of the workout.

As the turnaround time between moves and rest is so short, go through each move before the workout, making sure you fully understand the movement pattern and what the workout is asking of you.

Try to leave enough time for a stretch and cool down, especially after working at your maximum power and with such intensity.


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