What's a Tabata Workout?

Looking to spice up your usual fitness routine? Or maybe you’re on the hunt for a new workout class to join? Well Bo+Tee team, you should try Tabata! 


But what does Tabata stand for? If you don’t already know then it's a form of high-intensity interval training that aims to do the most for your body in the shortest amount of time. So if you don’t enjoy heading to the gym for long periods of time then you might’ve just found your solution.

You can use Tabata to build muscle, improve fitness or even just to keep your mental health in check. Tabata training usually consists of bodyweight exercises designed to increase your heart rate - so team, get ready to sweat! 


Tabata exercises tend to be around 20 seconds long followed by a 10 second rest. Then repeat this 8 times. That’s right, Tabata is a 4 minute workout! 

What's the difference between Tabata and HIIT?


A Tabata workout is a form of HIIT, but not all HIIT is Tabata. So how do you know the difference? Well, Tabata is higher intensity exercises than the usual HIIT workouts and for a shorter period of time. 


Both Tabata and HIIT are equally as good for you. But, if your fitness goal is to burn fat quickly and your schedule is a little tight for time, then Tabata is the one for you.


When you’re doing a Tabata workout try to make sure you’ve got your core engaged (especially when you’re in the plank position!), and make sure those high knees lift a little higher each time. Always push yourself as much as you can within the 4 minutes to make sure you get the best out of your routine.

What does Tabata do for your body?


The main benefit you should notice after consistently doing Tabata exercises is increased endurance. This means it’ll improve your stamina and gradually your workouts will become easier and easier. In the end it’ll allow you to start training at a higher level. Another plus is that it also reduces fatigue and exhaustion.

How often should you do Tabata?


3-4 times a week. 


This guide is for if you’re doing Tabata workouts only. If you do any other intensive exercising throughout the week then you should reduce this number to suit. 


What to wear for a Tabata workout?


It’s important to wear activewear that offers great stretch and flexibility, as well as something you feel comfortable and confident in. We might be biased but we’d recommend heading to our Tone & Transform collection for the perfect Tabata outfit of dreams.

Pair our ‘Overhaul’ cross strap seamless crop top with matching ‘Surge’ curved waist seamless leggings. This silky smooth workout set was made for supercharged sessions.

Once you’ve picked out your ultimate matching Bo+Tee set, filled your water bottle and grabbed an exercise mat you should be just about ready to go. We’d always recommend sticking on some great Tabata songs to keep you motivated, our personal fave is the ‘Tabata Songs’ playlist on Spotify.


If you need some inspo for where to start we’ll leave a good beginner Tabata workout below. Give it a go and let us know what you think!


An example of a Tabata workout: (Active)


Push-ups (1 round)

Bodyweight Squats (1 round)

Burpees (1 round)

Mountain Climbers (1 round)


1 round = 4 minutes. 20 seconds on and 10 seconds rest, then repeat 8 times.

As always, remember to tag us @boandtee and show us how you style your workout looks - you might even feature in our ‘Tagged in Bo+Tee’ story! Make sure you stay in the loop with our latest collections and be the first to know about new releases by downloading our app today, or by signing up to our exclusive newsletter.