Categories / HIIT & conditioning
Featured in: 10-minute workouts
Tabata
Eight rounds of 20 seconds on, 10 off.
How to start
Warm up for 5 minutes. Do 20 seconds of all-out effort and 10 seconds of rest, 8 times (4 minutes). Use an easy move at first, such as fast marching or squats.
How to progress
Add a second block after a minute of rest, then move to harder exercises. Keep to two or three sessions a week.
What the evidence says
Evidence: limited
We found no trials of this particular format. The 2026 pooled analysis of sprint interval training (40 trials) is the closest evidence we found, and its certainty was low to very low. A protocol for a Tabata review in children shows the evidence is still being gathered.
Take care: The effort is very high for a short time. Not suitable for people with heart disease, uncontrolled blood pressure or joint problems with jumping.
Sources
12-week starter plan
Two or three short sessions a week. Choose low-impact moves if jumping hurts.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 8 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Pick one simple move per block.
- Keep form good even when tired.
- Use a timer app.
Common mistakes
- Choosing jumping moves with sore knees.
- Doing it every day.
- Skipping rest between blocks.
Kit and cost
Free Approximate UK prices.
- A timer
- A mat
- Supportive trainers
Frequently asked questions
What is Tabata?
20 seconds of very hard effort, 10 seconds of rest, repeated 8 times.
Is 4 minutes enough?
It can raise fitness, but the evidence for this exact format is limited.
Can beginners do it?
Use low-impact moves and fewer rounds first.
Good for: Weight loss Heart & fitness
Compare with similar options
| Tabata | HIIT | Sprint Interval Training | Norwegian 4x4 | |
|---|---|---|---|---|
| Typical session | 4 min × 4/wk | 25 min × 3/wk | 15 min × 3/wk | 40 min × 2/wk |
| Effort | ●●●●● | ●●●●● | ●●●●● | ●●●●● |
| Cost | Free | Free | Low cost | Low cost |
| Equipment | No equipment | No equipment | Some equipment | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Moderate fitness | Some fitness | Moderate fitness | Moderate fitness |
| Evidence | limited | moderate | moderate | limited |