Victoria Personal Trainer - 10 Moves to Get Started with Tabata

Effective training to burn fat fast!

Tabata is one of my favourite forms of training!  If you want to try something new, you may want to give Tabata a shot.  Tabata training is a type of High Intensity Interval Training (H.I.I.T.) workout that is 20 seconds of full out intensity followed by a 10 second rest...for 8 rounds.  This type of training was created by Dr. Izumi Tabata (Japanese Scientist) and a team from the National Institute of Fitness and Sports in Tokyo.  It is extremely effective in increasing your metabolism for several hours after training - and will change your body fast!  To be a true Tabata exercise it needs to involve the entire body.

I found a great Tabata article on which suggested the these exercises (and I love!) so you can get started with Tabata.

1. Burpee

2. Jump squat

3. Lunge jump

4. Dumbbell front squat

5. Kettle-bell swing

6. Push-up

7. Overhead neutral grip press

8. Sprints

9. Rowing Machine

10. Russian twist

After you warm up properly, pick 4-6 of these moves and perform 8 sets of 20:10 (20 seconds on full out with a 10 second recovery). Take one minute rest after you have finished the 8 rounds and then proceed to the next exercise.  I promise you will need a shower afterwards!

I love doing Tabata with my clients once they have gone through a pre-conditioning phase with me.  Progression is so important!  If you would like to learn more about interval training or have any fitness questions, please contact me at

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