Burn Fat While You Sleep With A Tabata Workout

Starting a fat loss plan and want to know the fastest, most effective way to shed fat?

If you’ve been doing your research, you likely already know that when it comes to cardio for fat burning, interval training is the route to go.

This form of training is highly intense, so not only will it dramatically improve your overall fitness status, but in addition to that, it also burns plenty of calories while you do it.

But even more importantly, it will cause your body to burn up plenty of calories after the session is over, as it elevates your resting metabolic rate for up to 48 hours post workout.

This literally means you can burn fat while you sleep – something you may have only ever dreamed of.

Now, with regular interval training, you typically perform short bouts of 15-60 second intervals, supplemented with rest periods that are two to three times as long.

And while this is what gives you those great results, there is one cardio protocol that is even better.

That protocol? Tabata training.

Let’s look at what this protocol is all about and how you can ensure that you see the results that you’re after.

What Is Tabata Training?

First let’s talk about what Tabata training is.  As a short description, it’s basically interval training on steroids.

It is the most intense workout you will ever do, but the payoff is high.  You can really see your metabolic rate soar after using this program and will see increased fat loss results as a result of it.

Not to mention, because the intensity is so very high, you’ll also notice your fitness level increase dramatically.

So what is it?

The protocol itself lasts just four minutes in length.  Now, you might be thinking – four minutes? How could four minutes be that hard?!?

But try it and you will soon find out.

What you’ll be doing with the Tabata protocol is alternating short but very intense bouts of 20 second intervals coupled with 10 second rest breaks.

Now, remember with standard interval training, your rest break is usually two to three times longer than the interval itself.

With this protocol, you reverse that.  Now, the rest period is half as long as the interval, meaning you hardly have any time to recover.

This 20 seconds on, 10 seconds off set up is repeated a total of 8 times to make up the four minute session.

You should always begin this protocol with a brief warm-up and finish with a cool-down as you bring your heart rate back down to normal level.

Selecting Your Mode Of Exercise For The Tabata Training Protocol

In order for the Tabata protocol to be effective, you need to select the right mode of exercise.

If you were to attempt to do it on a treadmill for instance, which takes a good 5 seconds to get up to speed and 5 seconds to slow down again, you can see how this would totally destroy the nature of the protocol.

You need to choose exercise varieties that are extremely intense and that you can go from zero to 100% effort in less than a second.

Basically, the only thing hindering you getting to stop speed is you.

One great option here is uphill sprinting.  This is a very intense exercise to use because not only is sprinting itself very intense, but now you’ve gone and added the hill for added resistance.

You might also choose to use a spinning bike, which you can typically take to high intensity levels in less than a second.

Some people also like using bodyweight exercises.  For instance, burpees work perfectly for this protocol because they work multiple muscle groups, get your heart rate up, and are very intense.

Generally, the more compound the exercise is – that is it uses multiple muscle groups, the better it will work for this.

You can also utilise lighter weight resistance moves as well. For instance, kettlebell swings or even lighter weight deadlifts could work.

Just note that if you are using external weight, this will be placing some stress on the CNS (Central Nervous System), so you’ll want to be more careful with how you schedule these sessions into your overall workout protocol.

Remember that you are never married to just one exercise mode either. In fact, it’s best if you can switch from exercise variation to exercise variation as you go about your program plan.

This keeps your body guessing, ensuring you always see maximum results.

Points To Know Before You Begin Tabata

Now, before you begin Tabata training, there are some important things to know.

First, this is a very intense workout and not intended for beginners.

If you have never done straight interval training before, start there. Once you are comfortable with that protocol, then you can advance to Tabata training.

Likewise, if you are doing a number of other heavy, intense weight lifting workouts per week, be careful about how many Tabata sessions you add in.

As mentioned, it is going to be more stressful for your Central Nervous System, so if you aren’t allowing enough total downtime per week for recovery, you could find yourself quickly overtraining.

You should never have more than four – maybe five if you are very advanced – intense sessions per week.  You need those down days for recovery.

Finally, you’ll want to treat this session just like you would a weight lifting session in terms of your fueling strategy.

Even though it’s just four minutes in length, you’ll still need a good source of carbs prior to the workout session.

Don’t attempt this workout on a very low carb diet.  You need that energy.

Likewise, do try and get in a post workout meal of protein and carbohydrates.

As the session is only four minutes, you don’t need to worry about getting this in immediately post-workout, but as long as the next meal you eat does contain both protein and carbs, you should be set.

Integrating Tabata Into Your Workout Program

Finally, when it comes to adding Tabata to your workout program, make sure that you don’t do it immediately after a leg training day.

In fact, treat it like you would another leg workout during the week. Schedule it far enough away from your leg training sessions that you will have sufficient time for recovery.

This will help ensure that you can put forth a maximum performance, seeing all the great results this protocol has to offer.

Finally, if you wish, you can perform more steady state, moderate paced cardio training after the four minutes if you wish to accelerate fat burning even further.

Your energy level post Tabata training will dictate whether this is possible or not – listen to your body as it will tell you what to do.

So there you have the key facts to know about what is often considered to be the most powerful fat burning cardio variety that you can possibly do in your program.

If you have not given it a try yet and are at the fitness level to do so, I’d highly recommend that you get started.

Go To The Next Level Of Fitness With Tabata Training


Common Tabata exercises can include kettlebell swings

Tabata training is one of the most popular types of high intensity interval training (HIIT).

It takes only 4 minutes and will push your body to its limit with 8 rounds consisting of 20 seconds of work followed by 10 seconds of rest.

Intensity is the key to Tabata workouts and if you still have something left in the tank at the end of four minutes then you didn’t go hard enough!

Why Tabata?

Dr. Izumi Tabata, a Japanese physician and researcher, conducted a study that highlighted the benefits of training for a short period of time at high intensity.

Over six weeks, the performance of athletes training for four minutes at high intensity just four times per week was compared to that of athletes training at moderate intensity for one hour, five times per week.

While both groups improved their aerobic capacity (cardiovascular fitness), the group that trained using the 20/10 Tabata protocol also improved their anaerobic capacity (strength, speed and power).

By training for just 120 minutes compared to 1,800 minutes over six weeks, high intensity training provided more benefits and has since been used by both athletes and non-athletes around the world to get huge benefits in a short amount of time.

Benefits of Tabata Training

  • Improves cardiovascular fitness
  • Develops strength, power and speed – using explosive, high intensity exercises help to build muscle and improve your power generation and speed
  • Great for weight loss – Tabata workouts burn lots of calories and raise your metabolism so that you continue to burn more calories throughout the day
  • Easy to tailor to your goals – Choose exercises that get you closer to your goals e.g. sprints to improve your long distance running or push-ups to improve your strength
  • Ideal for a busy lifestyle – Tabata will give you maximum results in the shortest amount of time
  • You can do it anywhere with no equipment – do jump lunges in the park or do sprints on the bike at the gym
  • Provides the ultimate variety – Use almost any exercise and switch it up so that you don’t get bored

How To Do A Tabata Workout

Grab a stopwatch, choose a single exercise and go hard out for 20 seconds followed by 10 seconds of rest, repeated eight times for a total of four minutes.

High intensity is the key! Give it everything for those 20 seconds and really focus on slowing your breathing to recover faster during your rest periods.

Think positively and try to use your mental strength to help you to push to your maximum.

Tabata Pushups

Take your Tabata workout outdoors for added variety

Although Tabatas can be performed with any exercise, focus on full-body exercises that allow you to push at high intensity for the best results.

Some popular Tabata exercises include:
•    Burpees
•    High Knees
•    Sprints (running, cycling, swimming)
•    Stair Climbs
•    Mountain Climbers
•    Jump Lunges
•    Kettlebell Swings

It is also popular to combine multiple Tabatas together to form longer workouts at a slightly lower intensity.

Although doing so is not following the Tabata protocol technically, it is still a great way to train your whole body and get an intense workout in a short amount of time.

Try doing three consecutive Tabatas that train different muscle groups or alternate two exercises during a single four minute Tabata.

Whichever way that you choose to do your Tabata, give it everything!

The intensity that is required for Tabatas to be effective is not ideal for everyone so if you are unsure about whether it is suitable for you check with your doctor or exercise professional.

Don’t forget to warm up, cool down and stretch for optimal recovery and refuel your body with quality foods to get the amazing results that this type of training will give you!

Boost Your Tabata Workouts With These Top Exercises

How can you go about doing Tabata training to see optimal results?

Some exercises will definitely deliver more ‘bang for your buck’ so to speak, so let’s take some time to go over which will provide you with the greatest overall benefits.


The first must-do exercise to consider is the burpee. Burpees are great because they’re going to work the hamstrings, quads, core, and upper body all at once.

With all of those muscle groups getting involved, you’ll burn a great number of calories with each rep you complete.

Burpees are perfect for overall cardiovascular conditioning and you’ll even get a good degree of strength progression when doing them.

Overhead Barbell Squats

The next exercise to consider is overhead barbell squats.

This is simply done by holding a barbell directly over your head with your elbows extended and then squatting down as you complete the movement.

Because you’re holding the weight overhead while doing this exercise, that is going to bring the core into play to a greater degree, upping the intensity.

While you could just do regular squats and still see good progress, this variation is even more intense.

Start with a light weight for this however because you will be feeling the fatigue set in by interval three or four.

If you begin too heavy, you won’t be able to get through all 8 intervals.

Uphill Sprints

Uphill sprints are another great way to perform Tabata training.

For this one, you’ll likely want to perform it on an incline treadmill since you’ll need to be ‘on’ longer than you are ‘off’.

If you can, get two treadmills going side by side. Set one for a high speed and high incline and another for flat walking at a moderate pace.

Now alternate between the two, completing the 8 intervals.

Do 20 seconds on the incline treadmill and then 10 seconds on the flat walking treadmill.

This can easily be done if the gym is relatively empty and you can use both machines.

Kettlebell Swings

Finally, you have kettlebell swings.  Kettlebell swings are great because here again, they’re going to work multiple muscle groups at once, giving you an greater overall calorie burn.

You’ll hit the lower body very well while doing kettlebell swings while also helping to work the shoulders, back, as well as the core.

Just as with overhead squats, use a lighter weight when first starting until you know for certain you can complete all eight intervals at that particular weight level.

Once you know this, then you can start increasing the weight accordingly.

So give one of these exercises a try next time you decide to perform Tabata training.

It’s one of the best types of cardio you can do and with these exercises in place consistently, you’ll see strong improvement in your fitness.

How To Get The Most Out Of Tabata Training

Tabata training is one of the most popular types of workouts right now and for good reason – it can get you fast results.

For those who seek workouts that don’t take up all their free time, Tabata training may seem like a Godsend.

But, before you dive in and get started, it’s important to know some of the do’s and don’ts of Tabata training.

Done wrong, this type of workout could either not get you the results you’re looking for or worse, sideline you completely. Here’s what to know.

DO Work On Your Conditioning Before Starting

Before you even consider trying the Tabata protocol, be sure that you are working on your conditioning level.

If you are just starting your fitness journey, Tabata is not for you – it’s simply too intense.

While it’s great as a beginner to be motivated to try this style of training, focus on building up a base level of fitness and then moving forward to try it.

This will help you better prepare yourself so that when you do start Tabata training, you will see excellent results.

Those who aren’t in the physical shape to do it simply increase their risk of injury.

DON’T Do More Than One Or Two Sessions Per Week

As you do get started with Tabata training, aim to do one or two sessions per week max, especially in the beginning.

See how your body responds to this style of training as often that’s all you’ll need to get good results.

If you are doing it once per week and feel fine recovery-wise, consider adding a second session in.

If you aren’t doing much strength training in addition to these cardio workouts, then you can consider a third workout as well.

Always aim to have at least one day off for recovery between each Tabata workout that you do.

DO Perform A Proper Warm-Up At All Times

Just like any other cardio session, make sure that you do a thorough warm-up.

It may seem weird to spend 5-10 minutes warming up for a 4 minute workout session, but you need to do it.

This workout is simply too intense to start up while you’re cold as you’ll be far more likely to tear or sprain something.

DON’T Expect Much More Of Yourself Once It’s Over

After the four minutes is up, you might be tempted to go perform a strength training workout or more cardio.  Refrain from doing this.

If you’ve done Tabata training correctly, you shouldn’t be able to do much more beyond this.

That four minutes will have tired you out and now you’ll simply want to rest.

If you can do more work yet, that could indicate you didn’t reach maximum intensity while doing your tabata training, so consider adding more intensity.

DO Cross Train For Optimal Results

Finally, the last do of Tabata training is to focus on cross training. Don’t do the same exercise each and every time you perform your Tabata workouts.

For instance, the first workout you might do burpees as your exercise of choice.

The second time rather than doing burpees again, try kettlebell swings or another exercise that hits multiple muscle groups at once.

By changing it up like this, you’ll avoid boredom and also ensue that you challenge your body in various ways, encouraging a higher level of fitness.

There are a few do’s and don’ts regarding Tabata training. Do this workout properly and it can yield very impressive results.