Tabata has been shown to improve metabolism and protect muscles. It is also a very healthy workout, as it does not put too much stress on the body. For these reasons, Tabata is an excellent exercise for beginners.

If you are looking for a workout that is efficient and will help you improve your endurance. Tabata may be the answer for you. Tabata is a type of interval training that alternates between 20 seconds of high-intensity exercise and 10 seconds of rest. This makes it a very efficient workout, as it only takes 4 minutes to complete.

Try working harder, not longer, if you want to see real change in your body.

Yes! You heard that right: a whole set of Tabata only takes 4 minutes. Now that I have grabbed your interest with a 4-minute exercise, you must have lots of questions in your mind like:

What is Tabata? 
What are the benefits of adding Tabata to our fitness routine?
How to add Tabata in our daily routine?

What is Tabata, exactly?

The traditional Tabata training method takes only four minutes of your time. For this exercise, do eight rounds of 20 seconds of exercise followed by 10 seconds of rest. However, these 4 minutes will be the most heart-pounding, sweat-dripping of your life.

If you are new to Tabata, you can start with a few basic exercises before creating a full workout routine. But always try to add warmup and cooldown to your workout to reduce muscle soreness and risk of injury. However this warmup and cooldown time is not included in 4 mins.

Sample Tabata workout sets:

Tabata Set 1

Burpees

  • Exercise for 20 seconds, resting 10 seconds in between.
  • Repeat for 8 cycles.
  • Rest for 1 minute.

Tabata Set 2

Squats

  • Exercise for 20 seconds, resting 10 seconds in between.
  • Repeat for 8 cycles.
  • Rest for 1 minute.

Tabata Set 3

High knees

  • Exercise for 20 seconds, resting 10 seconds in between.
  • Repeat for 8 cycles.
  • Rest for 1 minute.

Tabata Set 4

Mountain climbers

  • Exercise for 20 seconds, resting 10 seconds in between.
  • Repeat for 8 cycles.
  • Rest for 1 minute.

Tabata Set 5

Pushups

  • Exercise for 20 seconds, resting 10 seconds in between.
  • Repeat for 8 cycles.
  • Rest for 1 minute.

Tabata Set 6

Crunches

  • Exercise for 20 seconds, resting 10 seconds in between.
  • Repeat for 8 cycles.
  • Rest for 1 minute.

Cool down: 9 minutes Total Workout Time: 16 Minutes

Benefits of Tabata Workout

According to various studies, it has been proven that Tabata can burn over 13 calories per minute. And for athletes, adding this workout to their daily routine can help increase their ability to go harder for longer and improve their sports performance and conditioning. There are various other benefits to this workout, as it:

  • Strengthens the cardiovascular system.
  • Boost your metabolism.
  • Time efficient.
  • Raises heart rate.
  • Improves your endurance.
  • Burn more calories.
  • Change body composition.

Why use O’Coach for custom Tabata workout:

The most effective and efficient way to do Tabata is to use a custom workout app. This way, you can tailor the workout to your own fitness level and goals. O’Coach lets you create your custom Tabata workout routine to perform daily by letting you create your 8 rounds of exercise according to the specific exercise and rest time.

tabata start screenshot

20 Second (Exercise) + 10 Second (Rest)

x

8 times

You can also add repetition to these exercise and rest time period to save your time creating a workout and complete 8 round of exercises in 4 minutes.

The best part is you can create your workout in your free time and save it to perform later by scheduling in advance. And O’Coach custom workout app sends you reminders to do that particular workout at the time it is scheduled to perform.

How to create and schedule your Tabata workout with the O’Coach custom workout app:

01

Select the workout type

Select the workout type whether it is HIIT, Tabata, YOGA, strengthening or any other.

02

Create custom workout

Enter your exercise rounds and rest time length. And give customized time to your individual exercises for an effective workout.

03

Audio setting

Customize the audio (voice guidance) settings if you want

04

Create schedules

Save and schedule the workout to do anytime, anywhere.

Personalized
Schedule
Workout Time
Management
Workout
Reminders
Customizable
Workouts

If you are looking to create a custom Tabata workout set that is efficient and effective then look no further than the O’Coach custom workout app. Add Tabata workout to your routine with O’Coach app, atleast give it a try once you will feel a efficency in your workouts.

Download the free O’Coach custom workout app to create and schedule your custom workout now.

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