Do's and Don'ts of Tabata Training

Four minutes. High-intensity. 100 percent determination. These are the top three requirements of Tabata training that get your heart rate up and give you results, fast. With Tabata training becoming one of the most popular routines by fitness buffs alike, this workout will get your muscles working and get you feeling the burn in no time.

Tabata workouts can be added into any workout routine depending on the results you want to achieve. If you’re looking for more cardio and fat loss, you can do these exercises by themselves, or if muscle building is your end goal, you can add this routine at the end of your strength training workout.

No matter how you modify and switch up your Tabata routine, there are certain do’s and don’ts of performing the routine the right way to get the most effective results from your workout.

Do’s and Don’ts of Tabata Training

Here’s what you need to know to avoid training the wrong way and reap the maximum benefits of Tabata.

Do work on your conditioning

Tabata training is an extremely high-intensity workout and it is important to build your foundation before setting out to do this exercise.

It is important to continue to work on your conditioning to build up your fitness level in order to perform Tabata training as effectively as possible.

Don’t do more than one or two sessions per week

You don’t want to overtrain and hinder your ability to get the results you want. When you are starting out with Tabata training, plan to engage in two to three sessions per week and add strength training to the routine in addition to cardio.

Make sure you take an active day or two of rest in order to give your muscles time to repair and avoid injury.

Do engage in a proper warm-up session

Like you would before starting any high-intensity cardio workout, a warm-up session is a must before a Tabata session.

Not only will you loosen up your muscles to prepare for the upcoming workout, but a five to 10-minute warm-up session will also protect you from getting seriously injured.

Don’t expect too much of yourself after

You have just given it your all during your Tabata training, which means you will be tired afterward. This is completely fine because if you performed your Tabata workout correctly, you shouldn’t have the energy to work out further.

If you feel like you didn’t get much out of the session, consider making your exercise more intense the next time around. However, make sure you listen to your body and allow yourself some well-deserved rest when needed.

Do use a timer to time your session

Timers are an extremely handy tool to have during a Tabata workout. Not only will you be able to time your exercises correctly, but you can also allow yourself to follow through with the right amount of rest intervals needed per exercises.

There are tons of free apps available that are designed specifically to maximize your Tabata workouts or simply using one on your phone works well too.

Don’t do too many Tabata workouts together

Tabata workouts are not meant to be an hour long, but they require a 100-percent commitment in order for them to be effective.

If you feel like you can do more, then that means you are not giving it your all during these sessions and if you are, you need to allow yourself to rest in order to prevent injury and give your muscles the time to recover.

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W. (2017, February 10). The Do’s And Don’ts Of Tabata Training. Retrieved from

Brookes, G. (2018, September 19). Tabata Training Guide | Don’t Make These Common Mistakes. Retrieved from