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What Is Bodyweight Tabata?

How does bodyweight tabata differ from hiit training?

What is Bodyweight Tabata?


Bodyweight Tabata is a workout style rooted in the Tabata protocol, characterized by short bursts of intense exercise followed by brief periods of rest.

It follows a specific protocol of 20 seconds of high-intensity exercise followed by 10 seconds of rest, repeated for 8 rounds (totaling 4 minutes). It’s a fixed timeframe with defined work and rest periods.

On the other hand, Hiit training, which we discussed previously, offers more flexibility regarding structure. Standard intervals range from 30 seconds to 2 minutes with rest periods varying from 30 seconds to 2 minutes, but these time intervals depend on the intensity and duration of the work phase.


Here’s How To Do It…


  • Take 5-10 minutes preparing your body with small movements and dynamic stretches.

  • Select 4-5 bodyweight exercises that target different muscle groups (e.g., squats, push-ups, lunges, jumping jacks, mountain climbers).
  • Grab an interval timer on your phone or use a fitness app to keep track of the work and rest periods.
  • During the work interval, push yourself to the limit with proper form and maximum effort.
  • Use the rest period to recover but stay active, preparing for the next round, while focusing on nose breathing.
  • Complete 8 rounds, aiming to improve your speed or intensity with each subsequent workout.
  • Finish with another 5-10 minutes of gentle stretches to prevent muscle soreness.

What Does Tabata Do For Your Physique?


i) Efficient Caloric Burn

The high-intensity intervals of Bodyweight Tabata contribute to an increased caloric burn during and after the workout. This efficiency makes it a time-effective option for those seeking to burn calories and maintain a healthy weight.

ii) Cardiovascular Endurance

The structured intensity of Bodyweight Tabata elevates heart rate and improves cardiovascular endurance. The short bursts of activity followed by rest mimic interval training, fostering cardiovascular health and conditioning.

iii) Muscular Endurance and Strength

Bodyweight Tabata engages multiple muscle groups, enhancing both muscular endurance and strength in arms and legs. The combination of bodyweight resistance and intense effort contributes to overall muscle development.

iv) Metabolic Boost

The Tabata protocol, including Bodyweight Tabata, triggers the afterburn effect, known as Excess Post-Exercise Oxygen Consumption (EPOC). This post-workout metabolic boost continues to burn calories even after the exercise session concludes.


Questions, Comments, Concerns?


Now, what do you prefer, Hiit Training or Bodyweight Tabata?

I honestly prefer Hiit training, as it can be more fun and interactive, but I think that Tabata is definitely more cost-efficient.

What would you try first?

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