How To Do High Intensity Interval Training with Tabata Method

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Most people practice High-Intensity Interval Training (HIIT) to keep the body fit and to lose weight quickly. With its help, you can achieve effective results quickly. High-Intensity Interval Training can be done in many time frames and in many ways, one of which is the Tabata Method. In Tabata Method, you work high-intensity workouts with the rest of 20 seconds and 10 seconds. (Also read: How to make your cardio workout most effective)

Tabata Method is a very effective way to burn fat in the body. At the same time, it also saves your time while exercising, because through this method you can only do high-intensity training in 4 minutes.

So let us know how to do High-Intensity Interval Training with Tabata Method:

Tabata Method

There are four types of exercises in the Tabata method, including Jumping Jacks, Butt Kicks, High Knees and Steam Engines.

Jumping Jacks

To practice Jumping Jacks you have to lift your hands once and bring parallel to the head once. During this time you have to jump from feet. While jumping, take your feet away from each other and bring them together once. Practice this exercise for 20 seconds and then relax for 10 seconds.

Butt Kicks

To practice, the Butt Kicks keep your hands on the lower part of the waist while doing butt kicks. Touch your feet on the hip while jumping during this. Turn both feet to the alternate spleen. Keep the face facing towards the front. Practice it for 20 seconds and then relax for 10 seconds. (Also read: What is the myth of spot reduction)

High Knees

This is high-zero exercises. There is a very good exercise for warm-up and cardio. To do this, place your hands in front of your stomach in such a way that your palm is towards the ground. Now touch your knees with palms by jumping. Continue it for 20 seconds.

Steam Engines

After high knees exercise relax for 10 seconds and then practice steam engine. For this, you have to keep your two hands near the head. Now lift your knees and bend towards one side with your elbows. Repeat the same way on the other side. (Also read: How To Get Triceps By Doing Simple Exercises)

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"Though all possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information, assumes no liability for any loss, damage, expense, or anything whatsoever as a result of the implementation of the advice/tips given. If you suspect any medical condition, kindly consult your doctor or professional healthcare provider."

Virendra Raj


Virendra Raj Singh is a Personal Trainer and the owner of a Strength & Conditioning Studio in North Delhi named Strength Box. Specialised in Strength...