Tabata is a type of HIIT workout under the broad umbrella of high-intensity interval training.
Specifically, Tabata is a four-minute workout consisting of 8 rounds of 20-second bursts of max intensity movement followed by 10 seconds of rest. If the training strays from these time constraints, it’s not a traditional Tabata.

Is Tabata Good For Weight Loss?

The American Council on Exercise did a small study in 2013 to evaluate Tabata. The researchers studied caloric burn during the workout and other marks of cardiovascular endurance, like heart rate and oxygen consumption. The study found that Tabata is a highly effective cardio workout that can help you burn calories and lose weight efficiently.

Another benefit is your body continues to burn calories even after your Tabata workout. Because you’re working out at max effort, your body uses more energy to recover, and you tap into something called the “after-burn effect.” Basically, you’ll be burning more calories in the 24 hours after doing a Tabata workout than you would after a slow, steady run.