Lose 10 Pounds in 6 Weeks with TABATA Workout

Lose 10 Pounds in 6 Weeks with TABATA Workout

What is TABATA Workout?

TABATA is a form of “High Intensity Interval Training” formulated by a Japanese professor named “Dr. Izumi Tabata” in 1996.


Dr. Tabata at the National Institute of Fitness and sports in Japan conducted a research with two groups of young athletes. The first group (Group A) of athletes were asked to perform 60 minutes of moderate intense workouts for five times a day. While the second group (Group B) of athletes were asked to perform;

=> 4 minute grueling workout (alternating between 20 seconds of high intensity workout periods and 10 seconds rest periods) plus

=> 30 minutes of moderate intensity workout once a week

What were the Results?

=> The results were astonishing for group B. The athletes in Group B (who followed TABATA workout) burned the same amount of calories (just in 4 minutes) as Group A Athletes (who worked out for 60 minutes).

=> Dr.Tabata also found that the athletes in Group B burned an additional 150 calories in a span of 12 hours after completing the workout (this is called the after burning effect).

=> Also, Group B athletes showed better improvements in aerobic and anaerobic fitness.

What is the Structure of TABATA Workout?

TABATA_WorkoutThe structure of this workout is simple. Work out for 4 minutes and take two minutes rest. Every 4 minutes is split into 8 rounds. Each round has a workout for 20 seconds and rest for 10 seconds.

See below example to better understand how TABATA structure works,

=> Do an exercise for 20 seconds as hard as you can (max intensity)

=> Rest for 10 Seconds

=> Repeat this for 7 more times (20 seconds on and 10 seconds off).

=> Take rest for 2 Minutes after every 4 minutes (that is after completing 8 rounds).

How Does TABATA Helps Weight Loss?

As mentioned earlier, TABATA style workout burns more calories in short amount of time and also increases aerobic and anaerobic fitness. The “after-burning effect” is a bonus which helps burn more calories even after workout. Hence a well-planned TABATA circuit of 20 minutes a day for 3 times a week will help achieve your weight goal at a much faster rate than the moderate intensity workouts.

What to Remember (Best Practices)?

=> Dr. Tabata also conducted a different research with increased workout (30 Seconds) and rest periods (2 minutes) but that did not yield effective results as 20 Seconds and 10 seconds format. After the detailed research, Dr. Tabata concluded that the rest period of 10 seconds is what makes this a more effective workout. And so, do not change the timing set up of TABATA. Follow religiously 20 seconds of max intensity and 10 seconds of rest.

=> The TABATA workout causes more fatigue to your muscles and so it needs at least 48 hours of rest period between each workout to help your body repair damaged muscles. So do not over do. Limit this workout only to 3 times a week.

=> As always, any workout should be combined with a proper stretching, warmup and cool down.

=> Being on TABATA workout does not mean that you are allowed to eat anything you want. Diet is a major contributor of any weight loss program. So, watch what you are eating. You can read some of the clean eating habits here.

Free 5 Day TABATA Workout Plan

Please read the “MEDICAL DISCLAIMER” & “FITNESS & EXERCISE DISCLAIMER” before you proceed further.

In this segment, I have put together a one week TABATA workout plan. You can repeat this workout for 6 weeks and target to lose 10 pounds.

You can read the below topics and formulate a calorie plan for your weight loss.

Calculate your BMR

Calculate your BMI

How much weight to lose to be healthy?

Know What to eat

Here is My TABATA Workout Structure:

Total Duration: 20 Minutes: Calorie Expenditure: 200 Calories, After Burning: Up to 150 Calories

Stretches: 2 Min

Cardio Warmup: 3 Min

TABATA Circuit1: 4 Min

Break: 2 Min

TABATA Circuit2: 4 Min

Cool Down: 3 Min

Stretches: 2 Min

Simply fill in your name and email address in the form below, verify your email address and you’ll be sent a link to download the free 5 day TABATA workout plan.




  1. Roxen

    very interesting post, i never heard about it and makes me curious, i usually workout almost every day, innorder to stay fit and because sport is healthy and gives me energy, but i d like to try something new, because of muscle s memory i can’t practice same exercises every time. i will try this one see how it works. thank you

    • Mani

      Hi Roxen, TABATA is very effective method to lose weight. No need to spend hours in gym and yet get better results than traditional workouts. Try this and let me know how it works. Thanks for visiting my website..!

  2. Blame

    My friends and I have been overweight for many years. It is very aggravating because we have never found a way where we felt motivated enough to follow through. This TABATA workout sounds very interesting. After trying different weight loss approaches, I am pretty sure that this workout is not easy, but one issue I have with weight loss is time. This workout is perfect for me. I am sure it will take a little practice to be able to complete workouts like this with such short amount of rests, but I know the results will be worth it. Thank you for the information.

    • Mani

      Hi Blame,

      Thanks for the feedback.TABATA comes with great benefit of time saving. All you are going to need is 15 to 20 minutes a day and 3 times a week yet lead to more calorie expenditure than traditional steady state workouts. Try this workout and let me know how it works.

  3. Johnathan23

    Your post is very interesting and I have learned a lot from it. I have always wanted to know a great workout, that would help me to use weight a little fast. I know that it take time to use weight, but after reading your post it have help me with a different way of doing a workout plan.

    • Mani

      Hi Jonathan,

      Thanks for the feedback. For sure TABATA workout will improve your endurance limits, aerobic and anaerobic fitness and will help you use weights soon. Good Luck.

  4. PatLemy

    Hi there !
    I just visited your website and I was impressed by the quality of your article. I found it very informative and instructive for those who are struggling to lose weight. It appears that TABATA workout is a good practice because it produces efficient result. I will definitely ask my wife to try TABATA workout.
    Great comment and Thank you for sharing !

  5. Dino

    Nice article. Now I get to know what is TABATA Workout! gain new knowledge.
    Got to be more hard work on this workout!
    Next year target gonna keep my body fit!

  6. Alex

    Hey Mani,

    Thanks for your post! I have broken up regular cardio routines by incorporating some Tabata on alternate days and it is a real challenge. It is a great change up from my normal HIIT workouts and its great because it makes you incorporate other forms of cardio using things like kettle bells or exercise bikes(since you cant really do it on a treadmill). What is your favorite method of doing Tabata? Im partial to the exercise bike. Thanks again for the info!


    • Mani

      Hi Alex,
      Thanks for the feedback. I always prefer bodyweight cardio exercises for TABATA as it keeps my workouts challenging and interesting.
      Mani Y


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