How to Choose a Tabata Workout Online

Selecting the Ideal Workout

Identify your personal fitness limits before you exercise. Think about your current exercise regimen and how much you’re comfortable handling. Tabata is a great workout that can help you build endurance, but you’ll need to push yourself to max during each workout. If you don’t exercise very often, you may want to choose a simpler workout. Tabata is designed to make you feel extremely uncomfortable and worn out, even if your total workout only lasts 4 minutes.

Opt for shorter workouts if you’re a beginner at Tabata. Search online for short, 4-minute Tabata workout videos. Look for videos that have a timer on screen, which lets you know when you need to exercise and when you need to rest. Don’t start off with a long video right off the bat—if you’re new to Tabata, focus on building up your stamina first. These videos will suggest simple, equipment-free exercises you can do from home, like high knees, mountain climbers, and lunges. It may help to go through the video first, so you know what kinds of exercises to expect. You can select short, pre-timed workout videos for some quick exercise. Look for videos that have a timer on screen, which lets you know when you need to exercise and when you need to rest.

Pick out longer workouts if you’re a seasoned athlete. Look online for videos or programs that go for 20-30 minutes. While standard Tabata workouts are only 4 minutes long, you can follow along with a longer video if you’d like a more extreme workout. Ideally, search for videos published by established organizations and professionals. Consider your limits if you try a longer workout. If you start to feel really exhausted in the middle of your workout, don’t be afraid to call it quits a little early.

Focus on workouts with strength training exercises if you’d like to build muscle. Search for online workout videos that incorporate weight-lifting, or other strength-building exercises, like push-ups, pullups, or double-unders. If you’re working out at a gym, you can play around with different types of equipment, like kettlebells, rowing machines, or battle ropes. Search for specific workouts or pieces of equipment as you search for workouts, like “Tabata Kettlebell Workout” or “Tabata Dumbbell Workout.”

Search for online workouts with runs and sprints if you prefer cardio exercise. Look for videos that include a lot running or other cardio, like sprinting in place or running on a treadmill. If you can’t find a good workout video or plan, watch shorter tutorial videos for specific cardio exercises, then combine these new exercises into a Tabata workout. Certain websites list example Tabata exercises you can try, including cardio ones: https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts.

Look for workouts with equipment if you have some on hand. Think about what exercise tools you have lying around at home, like a treadmill, dumbbells, kettlebells, resistance bands, or something similar. Search for online workouts that include these pieces of equipment, which can help take your exercise routine to the next level. For instance, some workouts may tell you to use resistance bands while you perform certain exercises, like jump squats. As a general rule of thumb, choose weights that are lighter than what you usually lift. For instance, if you usually lift 25 lb (11 kg) weights, switch to 10 or 15 lb (4.5 or 6.8 kg) weights for your Tabata workouts. You can search for specific workouts or pieces of equipment as you search for workouts, like “Tabata Kettlebell Workout” or “Tabata Dumbbell Workout.”

Picking a Good Trainer and Fitness Website

Peruse fitness and video sites for specific Tabata workouts. Start by checking YouTube or another video site for some free Tabata workout resources. You can also browse some popular fitness websites that offer a variety of different workout videos. For instance, sites like Tream, PopSugar, and Fitness Blender are great places to start.

Search for videos made by a fitness expert. Check the credentials of the individual leading the workout video. Ideally, look for someone who has a background in fitness and exercise, so you know they’re knowledgeable and qualified in Tabata. Personal trainers and fitness instructors are all knowledgeable professionals who you can follow comfortably and confidently. Check the video caption or “about” page of the website to find the specific credentials of the workout leader.

Find an encouraging workout leader who is easy to follow. Look for energetic, positive professionals who encourage you to keep going, even if you’re feeling worn out. Look for instructors who are effective at leading and guiding you through the Tabata workout. The best instructors will focus on being friendly and encouraging instead of being harsh and demeaning.

Customize your own workout with a Tabata timer. Look on a video site or search engine to find a Tabata timer, which will break your workout into 20-second “active” segments and 10-second “rest” segments. Pick out some of your favorite exercises ahead of time, like jumping jacks, butt kicks, bridges, squats, and crunches. Fit these activities into the 20-second portions of the workout, then let yourself rest for 10 seconds. For instance, you can do some jumping jacks for 20 seconds, and rest for 10 seconds; do a cross body plank for 20 seconds and rest; and then do some flutter kicks for 20 seconds before resting again. Remember—while it may be tough, the main goal of Tabata workouts is to push yourself to the absolute limit. You can find a Tabata timer here: https://www.uwgb.edu/university-recreation/online-resources/tabata-workouts.

Taking Proper Precautions

Stretch out before you start working out. Tabata takes your body from 0 to 100 very quickly, so give yourself several minutes to stretch out your arms and legs beforehand. Try some basic leg kicking exercises, where you hold both arms out in front of you and extend your legs slightly above each hand. Give yourself several minutes to stretch before you start your workout so you don’t risk pulling any muscles. For instance, you would kick your left foot slightly above your extended left hand, and your right foot slightly above your right hand. For a more dynamic stretch, turn to the left or right as you kick.

Limit your Tabata workouts to twice a week. Jot down or make a mental note of when you plan on following an online Tabata workout. Since Tabata involves a lot of strenuous exercise, only do these workouts 1-2 times each week. On your off days, you can return to your regular exercise plan, like running on a treadmill or going for a brisk walk. For instance, you can arrange your Tabata workouts on Tuesday and Thursday, or Monday and Friday.

Talk with your doctor if you have any medical conditions before starting a Tabata workout. Mention if you have asthma, a heart condition, or any other medical diagnosis that may interfere with your ability to do Tabata workouts. Follow your doctor’s recommendation and guidance before you register for or start following an online Tabata workout.