Fat Scorching Tabata Interval Training

Four minutes of exercise that continues burning fat for up to 36 hours!

Fat Scorching Tabata Interval Training

Tabata what? Tabata is a type of high intensity interval training created by Professor Izumi Tabata of Japan. It is a fat burning workout that consists of repetitions of 20 seconds of intense interval training followed by 10 seconds of rest. This routine is repeated for a total of 2 times, which is equal to 4 minutes. This is Fat Scorching Tabata Interval Training routine is an advanced workout that should only be completed by adults healthy enough to sustain high levels of intensity for 4 or more minutes. If that’s you, read on!

Tabata training has been shown to increase athletic performance by improving endurance and speed. If you have little time but a desire big results, Tabata is for you. Many experts believe that Tabata training continues to burn fat for up to 36 hours after a 4 minute workout is complete.

Fat Scorching Tabata Interval Training

Equipment Needed:  Interval timer and a yoga mat or soft surface

What To Do:

TIP: You can perform a Tabata routine outdoors by sprinting for 20 seconds and walking 10 seconds. This method requires no special gym equipment. We recommend using a stationary bike, rower, or elliptical, if using a cardio machine.

  • Perform 20 seconds of high intensity exercise. Give it 100%. In other words, push as hard and as fast as you are capable of going. If you are using cardio equipment such as a stationary bike or elliptical machine, place it on manual and perform the 20 second intervals at a level difficult enough to be challenging.
  • Rest or move slowly for 10 seconds.
  • Repeat the 20 and 10 second intervals 7 times for a total of 8.
  • Here’s the breakdown:
      • Complete routine 2 times
        20 seconds of exercise + 10 seconds rest = 30 seconds
        30 x 8 = 240 seconds / 60 seconds = 4 minutes
      • Cool down for 5 minutes by walking or going for a slow jog.

In order to receive optimal results, perform a Tabata routine 3 times a week.

The most often asked question about this routine, “How hard should I push?” The response, “as hard and fast as your body will allow.” It’s true this is only a 4 minute workout, but it can’t be over stated that it is a challenging routine.

Review the videos below for 3 Tabata routines to choose from.




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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. so i did this workout plus the 4 min fat blaster and burned 77 calories.  This was in addition to my 1 hour workout with my trainer where I burned 370.  When do you do these intervals?  Everyday? on off days, just for 4 minutes?  I'm having trouble understanding where these routines fit into my life.  

    1. Hannah, I recommend doing interval fat blasters 3 x's weekly on your off weight training days. It's fine to fit in an extra one…depending on your fitness goals. Also, consider adding more tabatas up to 20 minutes
      total per session! Hope this helps.

    2. I just started doing this. And I found tons of these workouts on pintrest. I do the ones with strength training in between Tabata circuits so I do 45 minutes total and that is my only cardio for the day. The whole thing burns around 360 calories.

  2. Is it ok to do this as part of a cardio sculpting class? If so, you wouldn't do a cool down after the tabata, before working with weights, etc., would you?

    1. Karen, Yes, it's fine to do with the sculpting class. A cool down is needed after the entire routine of Tabata and sculpting is over.

    1. Claire, Yes…Tabatas are great fat burners. I would definitely include strength training to compliment your fat burning program!!

  3. hi, so as i understand… just 4 mins of a tabata session everyday will not be sufficient to lose fat????!!!

    how many 4 mins should one do to lose fat quickly on treadmill or otherwise?


    1. Monika, 4 minutes of tabata will burn fat. You will need to up your tabatas to 4 routines, 3 x's weekly for optimal results. So, do one tabata, rest a few minutes, repeat 3 times…for a total of 16 minutes. Remember, a healthy eating plan with portion control is another BIG key to fat loss. 🙂

  4. Hi! I've been reading about tabata and I've seen that is necessary to rest at least 48 hours before doing a tabata session again, but is necessary to rest only of this style of workout or I need to rest of all types of workout while I'm doing this?

  5. Well, that's the allure of Tabata training, a type of super high-intensity interval training that is becoming more and more popular. Thanks known as the Tabata training developed by Izumi

  6. Hi, if I were to do tanaya once a week for 4 min 7 days a week would that be enough to burn fat. I have a really busy schedule and its been really hard to add workouts in. I want to do this in the mornings. Would that be beneficial? Thank you.

    1. Any workout is a plus. Try to work three 4 minute tabatas in each day and increase to four as time allows. 🙂

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