WOD format · 20 seconds on, 10 seconds off
TABATA WORKOUT
Eight rounds of 20 seconds all-out work and 10 seconds rest. Four minutes in total, and if you do it right, the longest four minutes of your week.
- Tabata air squats:
- 8 rounds
- 20 s work · 10 s rest
Score: your lowest round, or total reps across all 8 rounds.
What a Tabata workout is
The protocol comes from a 1996 study by Japanese researcher Izumi Tabata and colleagues, who had athletes do very hard 20-second intervals on a bike with 10 seconds of rest. In functional fitness it is used with all kinds of movements: squats, push-ups, rowing, sit-ups, burpees.
The key is intensity. Tabata only works as intended if the 20 seconds are truly hard. With 10 seconds of rest you never fully recover, which is why the last rounds hurt so much.
How to score and log Tabata
- Lowest round: the classic score is your weakest round, for example “lowest round 14”. It rewards keeping your output steady.
- Total reps: some coaches use the total across all rounds. Either works, just log which one you used.
- Multiple Tabatas: for workouts with several Tabatas in a row, record a score per movement.
The workout tracking guide compares the scoring of all WOD formats side by side.
Tabata strategy and tips
- Pick movements you can go hard on safely. Squats, rowing, bike and push-ups work well. Heavy barbell lifts usually do not.
- Do not hold back too much in round 1. If you score by lowest round, aim for a number you can repeat 8 times, not a one-off peak.
- Use a timer with beeps. With 10 seconds of rest there is no time to look at a clock. The Tabata timer counts every switch for you.
Tabata workout examples
- Single Tabata: 8 rounds of air squats, score the lowest round.
- “Tabata This”-style: a Tabata each of rowing, squats, pull-ups, push-ups and sit-ups, with 1 minute rest between movements.
- Other intervals: the timer also runs 40/20 or 30/30 if you want longer work periods.
Frequently asked questions
How long is a Tabata workout?
One Tabata is 8 rounds of 20 seconds work and 10 seconds rest, so 4 minutes. Workouts often combine several Tabatas with short breaks in between.
How do you score a Tabata?
The classic score is the lowest number of reps in any of the 8 rounds. Some coaches use total reps instead. Log which method you used so your results stay comparable.
Is Tabata the same as HIIT?
Tabata is one specific type of high-intensity interval training (HIIT) with a fixed 20/10 structure. HIIT is the broader term for any workout that alternates hard work with short rest.
Log your Tabata workouts in FreeWOD
FreeWOD is a free WOD tracker for iPhone and Android with a built-in Tabata timer. Log your Tabata scores as a custom workout with notes and RPE, save it as a template and compare repeat attempts. No account, no ads, your data stays on your device.