By Blake Albright
History 
Tabata is a form of High-Intensity Interval Training (H.I.I.T) that has fitness and weight loss benefits. According to breakingmuscle.com the name “Tabata” comes from Dr. Izumi Tabata, who was a Japanese physician, who did a research study using interval training. The research was to determine if people would benefit from 20 seconds of work with 10 seconds of rest for 8 sessions leading up to 4 minutes of work. The Tabata group increased its aerobic and anaerobic fitness levels.
Benefits
Tabata training increases the metabolism and heart rate immediately, the ability to produce work will lower as you go through the sessions. The body will burn fat for up to 24 hours, because the metabolism will stay at the high levels after the workout. Tabata training will increase cardiovascular fitness as well as core and strength gains depending on the workout. It is a fast paced exercise routine that is very time efficient, all you need is 4 minutes.
Risks
- The Tabata routine is not for beginners, it is easy for the intensity to become overwhelming for beginners.
- There is a greater risk of injuries since it is high impact exercise.
- Muscles fatigue quickly, that could lead to mental fatigue and depleted motivation.
Typical Tabata workouts to try (Pick one):
- Push up (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Body Weight Squats (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Medicine Ball throw downs (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Jumping rope (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Mountain Climbers (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Sit ups (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Sprints (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Stairs (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Bench press (20 seconds of work, then 10 seconds of rest for 4 minutes)
- Calf raisers (20 seconds of work, then 10 seconds of rest for 4 minutes)
Source: http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata