I have been involved in the fitness world for close to 20 years. In that time, I have been exposed to so many different types of training modalities, exercises and so-called Next Best Things. As a true student of the human body and ways to optimize human performance, I rarely find something that I would give my absolute stamp of approval. Today I am here to share with you a little secret from our friends to the East! Say hello to Tabatas. Tabatas have become pretty popular over the last few years because of their ability to deliver an incredible workout in a short amount of time.

The brief story behind Tabatas

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. They wanted to figure out the best way to increase the aerobic and anaerobic capacity of their athletes. Tabata and his team conducted research on two groups of athletes: one group trained at a moderate intensity level while the other trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). At the conclusion of the research they found that group one increased their aerobic capacity, but showed little to no progress with anaerobic strength. Group two, which worked out for four minutes, showed much more improvement in their aerobic capacity and increased their anaerobic capacity by upward of 28%. Once these findings were made public, athletes, trainers and weekend warriors all over the world began experimenting with Tabatas Protocol and experiencing its amazing benefits.

Added benefits

Not only does this type of interval training increase your cardiovascular strength, but there are numerous other benefits. By pushing the body to a near maximal intensity your post-exercise calorie burn shoots through the roof. That means that your metabolisms gets revved up and when that happens guess what? You become a fat-burning machine!

The Tabata program

Tabatas can be done all by themselves or integrated into your workout. They are designed to last for four minutes (20 seconds of max work followed by 10 seconds of rest for eight rounds). The goal is to give 100% effort. Beginners may want to start off at 50-60% and slowly work their way up as they get stronger. Tabatas can be hard and physically demanding, but because the duration is so short they are over before you know it.


Tabata Rules

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete eight rounds


Example: Four-minute workouts

Example 1

  • 8 sets of sprint
  • 20 seconds max effort
  • 10 seconds rest

Example 2

  • 8 sets of body-weight squats
  • 20 seconds max effort
  • 10 second rest

Example 3

  • 8 sets of heavy bag punches
  • 20 seconds max effort
  • 10 seconds rest

Example 4

  • 8 sets of pull-ups or push-ups
  • 20 seconds max effort
  • 10 seconds rest

Example: 2o-minute workout

  • 20 secones of max effor of each exercise
  • 10 seconds rest
  • 8 rounds
  1. Burpees
  2. Squats
  3. Push-ups
  4. Sit-ups
  5. Reverse Snow Angels



At Real Results it’s our mission to bring out the athlete in each one of our clients. Tabatas can be done anywhere and are an awesome way to enhance nearly every aspect of your physical fitness. Sometimes we have to get uncomfortable to grow. So give it a try. Your body will thank you.

It’s a lifestyle,




Branden Collinsworth is one of the most sought after fitness trainers and mental performance coaches in the USA.  As a successful entrepreneur, philanthropist, performance coach and community leader, he works with some of the top names in sports, music, and business. Branden is currently one of the first trainers to be signed exclusively to Nike, co-owner  of Real Results Fitness in Las Vegas and the founder of The Jump For Joy Foundation, a non-profit dedicated to helping kids live healthier lives. Collinsworth is committed to creating a new global standard for health and wellness built upon the fundamentals of mental, spiritual and physical unity.