• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Kettlebell Workouts by Greg Brookes

Kettlebell Workouts by Greg Brookes

Personal Kettlebell Trainer

  • Challenges
  • Programs
  • Blog
  • Exercises
  • Start Here

Tabata Training Guide (Don’t Make These Mistakes)

by Greg Brookes

FacebookTweetPinLinkedInEmailShares71

Tabata Training Guide

Recently I’ve been getting a lot of questions about Tabata training so I thought I would answer them here for you:

1. What is Tabata Training?

​​​​​​​Developed by the Japanese Speed Skating Coach it involves a 4 minute workout of very short bursts of high intensity exercise followed by very short rest periods.

Traditionally the format looks like this:

  1. 20 Seconds x Very Hard Work
  2. 10 Seconds x Rest
  3. Repeat 8 times

2. Who should use Tabata Training?

Tabata Training requires bursts of high intensity, so it is not ideal for beginners.

You would need to develop an exercise and cardio foundation first before attempting these workouts.


3. What are the benefits of Tabata training?

Simply put you get a lot done in a very short period of time.

Research has shown that Tabata Training is more effective at improving your cardio capacity, and inducing fat loss than longer steady cardio.

With long steady cardio you only benefit from calories burnt during the workout, but with Tabata training the big benefits are delivered for hours afterwards.


4. What exercises should I perform?

The best Tabata exercises are full body reciprocal movements. For example:

  • Sprints
  • Kettlebell Swings
  • Squat & Presses
  • Squats Thrusts
  • Burpees
  • Fast Mountain Climbers

Here’s an image of the Kettlebell Swings exercise below:

Kettlebell Swing Two Hands


5. Can I put lots of Tabata Workouts together?

No.

If you feel you can do more than 4 minutes of Tabata training you are not pushing yourself hard enough or you are using the wrong exercises.

Traditionally when the system was developed the Japanese Speed Skaters could not even finish the 4 minutes, that’s how hard they were working.


6. How often should I use Tabata Workouts?

Everyone responds and recovers from exercise differently depending on age, nutrition, genetics etc.

If you are just performing Tabata training without any other types of demanding exercise then 3 – 4 times per week is a good guide.


7. How does Tabata Training fit into an exercise program

Depending on your goals I would use Tabata Training to work on Cardio and Fat Loss by itself or add it to the end of a workout if you are focusing on muscle building.


8. How do I know when to progress my Tabata Workouts?

Simple.

If you find 8 rounds of 20/10 too easy then it’s time to change the exercise or increase the weight.


9. How do I start Tabata Training?

Providing you are not a beginner:

  1. Choose a full body exercise you feel comfortable with (see examples above).
  2. Perform a good warm up similar to the exercise you will be performing (so for sprints you would do some less intense running, for swings some lighter swings, for goblet squats some bodyweight squats)
  3. Set your timer for 20 seconds work 10 seconds rest, or have a clock with a second hand in front of you.
  4. Go for it, maximum effort.

Don’t expect to finish the full 8 rounds or 4 minutes on your first attempt, if you do, the exercise is too easy or the weight is too light.

It is very common to reach around 5 rounds before having to stop.

Wait a day or 2 and then try again. Try to add another round each time.


10. What Tabata training is not…

  • Spending 60 minutes putting lots of Tabata Workouts together
  • Using exercises like Planks, Bicep Curls, Dips or Crunches

To see more posts about cardio workouts, go here.

I hope you found this useful, you can see lots of Kettlebell and Bodyweight Tabata workouts here

Related Posts:

  • 15 Kettlebell HIIT Tabata Workouts that will Burn More Fat
    15 Kettlebell HIIT Tabata Workouts that will Burn More Fat
  • 7 Kettlebell Swing Mistakes that Cause Lower Back Pain
    7 Kettlebell Swing Mistakes that Cause Lower Back Pain
  • Ultimate Guide to Functional Training, Exercises and Workouts
    Ultimate Guide to Functional Training, Exercises and…
  • 50 Frequently Asked Questions About Kettlebell Training
    50 Frequently Asked Questions About Kettlebell Training
  • 7 Advanced Kettlebell Exercises for Next Level Training
    7 Advanced Kettlebell Exercises for Next Level Training
  • Kettlebell Strength Training for Cyclists and Cycling Workout Program
    Kettlebell Strength Training for Cyclists and Cycling…
FacebookTweetPinLinkedInEmailShares71

Reader Interactions

Comments

  1. Dan says

    November 5, 2021 at 3:51 pm

    *recommend

    Reply
  2. Dan says

    November 5, 2021 at 3:49 pm

    Could someone please commend a good Tabata timer?

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

-
Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Greg lives in Oxford, in the UK, with his wife Lucy. Learn more...

Discover more

What are your goals?

  • Learn the Basics
  • Start Bodyweight Training
  • Supercharge Your Cardio
  • Improve Sports Performance
  • Lose the Fat
  • Time Saving Workouts
  • Prehab or Rehab Injuries
  • Improve Kettlebell Knowledge

The 5 Movement Patterns

  • Hip Hinge
  • Knee Bend
  • Pushing
  • Pulling
  • Core

Questions?

  • Complete Guide to Buying Kettlebells
  • 9 Most Effective Nutrition for Fat Loss Tips
  • 50 Frequently Asked Questions
  • How to Warm Up Before a Workout
  • What Size Kettlebell Should I Use
  • Kettlebell Workout Generator
  • Kettlebell Workout Wizard App
  • Greg’s Tip Jar

Kettlebell Programs

Kettlebell programs

Workout Programs

  • Level 0: Bodyweight Program
  • Level 1: Beginners Program
  • Level 2: Women’s Program
  • Level 2: Men’s Program
  • Level 3: Fat Loss Program
  • Level 3: Core & Abs Program
  • Level 3: Kettlebell Circuits
  • Level 3: Muscle Program

FREE DOWNLOAD (Click below)

Footer

Exercises

Kettlebell List
Bodyweight List
For Women
For Men
For Upper Body
For Legs
For Back
For Chest
For Shoulders

Workouts

WOD
iPhone App
Android App
25 Best
No Equipment
For Cardio
For MMA
For Runners
For Cyclists

Learn More

About
Contact
Newsletter
Sponsor
Greg’s Tip Jar
Challenges
Programs
What Weight?
Nutrition

Privacy Policy | Disclaimer | Terms

Copyright © 2023 GB Personal Training Ltd. All rights reserved.

Share this ArticleLike this article? Email it to a friend!

Email sent!