Tabata Home Workout Routine

What are Intervals?

Tabata are named after Japanese researcher Izumi Tabata. He designed tabata intervals for speed skaters. The results of his experiment were that Tabata intervals increased endurance and explosive power output. Other athletes began to adopt this regimen, and began to see dramatic improvements in their athletic abilities.

How to Perform Tabata Intervals

Perform high intensity for 20 seconds, followed by 10 seconds of rest. Repeat this cycle 7 times, for a total of 8 intervals. This is 4 minutes of total exercise.

Benefits of Tabata Intervals for Non-Athletes

If you push yourself extremely hard during each 20 second interval, 4 minutes of exercise can be extremely effective. such as Tabata will raise the body’s long after the session. The result is more calories burned after exercise.

There are many studies that have proven that this “after burn” of interval training  is more effective for fat loss than traditional, . However, intervals will only work if you put forth maximum effort in each interval.

Best Activities to Use with Tabata

You can use a number of exercises with the tabata method. It does not necessarily have to be a cardio method. However, make sure that the exercise you choose uses activates a lot of muscle mass. For example, Tabata will work better you use a squat rather then a bicep curl.

The second requirement is the exercise must be simple. Do not perform a movement such as a deadlift. This exercise is too complicated. Many people do not perform deadlifts properly, so if you are trying to move as fast as possible, you may injure yourself.

Sample Tabata Routines

There are many different ways one can put together a tabata home workout routine. I have come up with 3 simple options for you to help you set up a tabata home workout routine.

Option #1

  • Choose 8 different exercises
  • Perform each exercise for 20 seconds on, 10 seconds off
  • Perform 1 round

Option #2

  • Choose 4 different exercise
  • Perform each exercise for 20 seconds on, 10 seconds off
  • Perform 2 rounds

Option #3

  • Choose 2 different exercises
  • Perform each exercise for 20 seconds on, 10 seconds off
  • Perform 4 rounds


Tabata intervals are certainly an incredible way to burn fast fast in the comfort of your own home. What makes the method remarkable is that you can plug in almost any sort of movement and get great results.

However, like most training methods, once your body starts adopting, you will stop seeing results. This is why it is always a good idea to switch up your interval technique every 3-4 weeks.

Believe it or not, there are many more interval methods you can use. In fact, has compiled 31 interval training methods you can use. If you use each method for 4 weeks each, then you have 124 weeks of training (or over 2 years worth).


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