“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.” -Theodore Roosevelt

“Life grants nothing to us mortals without hard work.” -Horace

“No pain, no gain.” -Anonymous

Are you interested in getting maximum exercise benefit while minimizing the amount of time you spend exercising? Want to significantly build your aerobic and anaerobic capacity?  Burn fat and lose weight?  Jump start your metabolism?  If yes, you need to check out the Tabata workout – a  version of high intensity interval training that provides extraordinary benefits – all from a 4 minute workout.

What is Tabata?

Spoiler alert:  there’s a catch. As the quotations above suggest, those 4 minutes are tough. The Tabata workout calls for 20 seconds of maximum intensity exercise followed by 10 seconds of rest, done 8 times without pausing – for a total of 240 seconds – or just 4 minutes.

The Tabata protocol is named for  Dr. Izumi Tabata, a former researcher at Japan’s National Institute of Fitness and Sports.  Tabata and his team studied this routine, originally developed by the coach of the Japanese speed-skating team, and compared its conditioning benefits to those obtained with 60 minutes of endurance training.  (In both cases, test subjects performed their routines 5 days a week.)  In a study published in 1996 in the journal “Medicine and Science in Sports & Exercise” (click here for an abstract of the article) the team’s conclusions were simply amazing:

  • Test subjects improved their maximum aerobic capacity by 14% and their anaerobic capacity by 28%
  • In contrast, the test subjects who engaged in traditional aerobic activity – running at 70% of aerobic capacity for 60 minutes – improved their aerobic capacity by 9.5% and saw no improvement in their anaerobic capacity!

Although the research conducted by Dr. Tabata and his team focused on the aerobic and anaerobic benefits of the workout, if you Google “Tabata” & “weight loss,” you’ll find a number of articles and posts on the fat burning and weight loss benefits of the workout.  HIIT (high intensity interval training) tends to burn more calories and fat post-workout, than does lower intensity exercise.  In addition, high intensity exercise will really boost your overall metabolic rate, meaning that your increased metabolism will burn more fat and calories during the day.

What type of exercises?

Tabata workouts can be conducted with body-weight exercises such as…

  • Pushups
  • Pull-ups
  • Sprints
  • Jumping jacks
  • Burpees
  • Sit-ups
  • Heavy bag
  • Slamball
  • Stationary bike or elliptical trainer

…or with weighted movement:

  • Kettlebell swings
  • Thrusters
  • Squats
  • Cleans

How to do a Tabata workout

The workout itself is fairly simple:  warm up by running, cycling or jumping rope for 4-5 minutes at about 40% of your full effort.  For the intervals, use whatever exercise or exercises you’ve selected, and alternate 20 seconds of activity at full effort with 10 seconds of rest; repeat for a total of 8 intervals.  Then cool down by doing some very low impact jogging or cycling. That’s it.  In total, the entire workout takes at most 14 minutes, with only 4 minutes of genuine hard work.

I’ve been doing Tabata for the last couple of weeks and my routine is quite simple.  I warm up by jogging slowly on a treadmill for about 4’15″.  Stepping onto the side rails, I raise the treadmill to a 5° incline and adjust its speed to about 7mph.  I then CAREFULLY jump on and off the belt, going 20 seconds on, 10 seconds resting, and so forth.  The first interval is actually fairly easy.  The second gets a bit tougher.  By the fourth I’m in pain. At the 7th and 8th, I’m just focusing on having 60 seconds or less left. The burn stays for quite a while.

The 10 second rest periods are absolutely critical – they provide both a physical and mental break from the hard workout.  Because the entire workout is only 4 minutes long, it’s more fun than getting on a treadmill or other piece of equipment for 25 to 30 minutes which, face it, is boring.  True, the 4 minutes are tough, but because the regimen is both very short and very challenging, you’ll find yourself looking forward to your Tabata workouts.

I’m trying to lose 20 lbs. over the next 4 months, and plan on doing nothing but Tabata intervals to achieve the weight loss. (I’ll do some toning with weights, but this will be nothing approaching the intensity of my Tabata workouts.)  It should be a good test of how effective the protocol is for weight loss, and I’ll report on my progress here.

Demo video

There are numerous Tabata videos available on YouTube and other sites; this one provides an excellent look at how you can alternate different exercises during the 4 minute routine:

Who should NOT do Tabata?

Tabata is a tough, high intensity workout.  If you are over 40, out of shape, smoke, lead a sedentary lifestyle, have a family history of heart disease, have high cholesterol or high blood pressure, PLEASE see your physician before attempting Tabata.

This workout is in effect one hell of a stress test and if you are in poor physical condition or have any of the risk factors listed above,  don’t try it before getting clearance from your physician.

If cleared by your physician or if you are just getting back into exercising, you can always start out easy.  Rest for longer than 10 seconds between your sprints; only do 3 or 4 repetitions at first, working up gradually to the full 4 minutes consisting of the 20/10 reps.

One final caution:  make certain you cool down properly, slowly letting your heart and breathing return to normal.  Abruptly stopping all activity after exercising vigorously can result in dizziness, muscle pain and cardiac arrhythmia.  In short:  use your head.

Other required equipment

I’ve been using a treadmill for by Tabata workouts, so I utilize its timer.  If you’re doing some other form of exercise, you need to use an interval timer in order to properly time your Tabata workout.  Friends swear by the Gymboss – check it out here (this links to their website & the page where they describe Tabata) – and it’s only $20  (I have no connection with Gymboss!)

The only other thing you might want to consider if you are getting back into shape after a layoff is a heart rate monitor.  How to use a heart rate monitor – this is a good article which covers the basics including definitions for max heart rate, aerobic and anaerobic exercise, and the like.

Final thoughts

If you’re looking for a great way to get in shape, maintain your fitness, lose some weight or inject some new excitement into your workouts, give Tabata a try.  It’s a brutal four minutes, but I find myself looking forward to the workouts in a way I never did when I was just running on the treadmill for 25-30 minutes.  In addition, my initial results in terms of weight loss are encouraging.

If you’ve tried or are using Tabata, please add to the conversation by commenting!

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63 Comments on Tabata training: 60 minutes’ benefit in a 4 minute workout!

  1. Michael W. says:

    The Gymboss timer is almost a “must have” to do Tabatas well. The cycles are so short – 20 seconds/10 seconds – that watching a clock doesn’t work. It doesn’t work to set an “egg timer” for 10 seconds and repeat because it’s too much brain damage to remember where you were and almost impossible to remember when you have finished 8 cycles – believe me, when you do these you are on the verge of passing out sometimes, and don’t think too well (maybe not really, but feels that way!).

    The Gymboss is easy to set up. I set mine up once and don’t have to play with any settings after that. It does 20 second/10 second intervals and a special beep when the 8 cycles are done.

    You can (but I don’t) tweak the length of the individual intervals and number of cycles on the Gymboss. It is very versatile!

    Please keep a diary on your weight loss effort, and let us know how the Tabatas work for you in that regard. Also let us know if you start mixing up your routines with some of those other exercises you listed, and how that works for you.

    [Reply]

  2. Kevin says:

    Michael –

    My Gymboss arrived a couple of days ago and it’s definitely a slick little device. I continue to do sprints on the treadmill and it’s working out well… thanks for your original Tabata recommendation!

    Kevin

    [Reply]

  3. Hi, thanks for sharing that post. I have just found your site and have already subscribed. By the way I’ve been writing about my own weight loss and
    rapid weight loss free
    I would really apprectiate it if you could take a look at my site and let me know what you think.
    Thanks,
    Joan

    [Reply]

  4. Ed says:

    I just discovered Tabata and have gotten started. I’m 62 and am working up to the full number of intervals. The Gymboss is a fantastic, indispensable little device; everyone who works out ought to have one.

    Today I used a water rowing machine; could only do three all-out intervals in a row. I took a few breaks and actually accomplished the full quota of 8. Got my heart rate up to 135 after a few intervals, but it came down quickly.

    [Reply]

    Kevin Reply:

    Ed – great job! I totally agree as far as the GymBoss is concerned – I’ve been using it while doing Tabatas with weights, and it’s terrific. Thanks for sharing your progress with us, and keep it up!

    [Reply]

  5. boxcarvibe says:

    I’m currently doing P90X and am loving the constant, high intensity pace of these workouts. Of course, this workout will end so I’m looking beyond at my options…and incorporating a Tabata routine into my fitness regimen is starting to look like the way I’ll go.

    Ed, that’s great! At 62, I’m just hoping to be in that kind of shape. I admire your fitness levels and that is a great inspiration for me, at 48, to keep fitness a part of my lifestyle.

    [Reply]

    Kevin Reply:

    Boxcar: Thanks for the comment; let us know how you make out. kc

    [Reply]

  6. xtcommerce says:

    thats seems to be very cool, I will try it also. Thanks for sharing.

    [Reply]

  7. Michael W. says:

    As an alternative to full-on Tabatas – which require you to work your heart out 20 seconds at a time – I’ve been trying “boxer” timed workouts using an inexpensive, easy to find $15 Everlast round timer. It is the simplest thing to program, for 2 or 3 minute rounds with 30 or 60 secs of rest. Everything is input by sliding toggle switches except the number of rounds. Good for jumping rope, jumping jacks, etc.

    Boxing rounds will NOT have the startling effects of Tabata cycles though – Tabatas work because you really go crazy for each 20 seconds of work out, and because they combine both aerobic and anaerobic overloads.

    That having been said, I’ve been off Tabatas for over a month down, they are SDH (so darn hard). Hence the kinder, gentler boxing rounds.

    [Reply]

  8. Keith Michael Thomas says:

    I started tabata today. I haven’t done cardio in awhile. I made it 90 seconds!! I have a resting pulse of 61, and I thought I ‘d be in good enough shape for it. After a long conversation with my spirit guide (during a near death experience), I decided that I ‘m an idiot. Gonna have to eeease into this. Maybe do 20:20 for awhile or something.

    [Reply]

    Kevin Reply:

    Keith:

    Made me laugh out loud. Funny stuff. Be careful…. the benefits are worth it, though.

    [Reply]

  9. Casey says:

    If you have an iPhone or iPod touch, there are timer apps for $0.99 that work just as well as the gymboss. You can set them for any interval (hours, minutes, seconds) but I keep mine pretty much on 20 seconds / 10 seconds with 8 rounds.

    I’ve only recently become aware of tabatas, but I love them, and as you say, I really do look forward to them. The “burn” lingers for a long time, which let’s you know that you are getting results.

    Between tabatas and eating a Paleo diet, I’m down 12 lbs in four weeks.

    [Reply]

  10. MIke says:

    Thanks for the great article. I am considering Tabata for triathlon training and tonnage removal. I was wondering, what sort of results did you achieve with the Protocol?

    [Reply]

    Kevin Reply:

    Mike, Thanks for commenting. I dumped about 15 lbs. quickly, and then a chronic issue with plantar fasciitis intruded. After months of dealing with it (P.F.), I’m finally getting back to normal and (this may be crazy, but…) will resume using tabatas on occasion.

    [Reply]

  11. Keith Thomas says:

    I couldn’t stand the timers. I used Audacity (freeware audio editing program) to insert 20:10 beeps into my favorite songs, renamed them (song name+tabata) and loaded ‘em onto my iPod. I don’t watch a clock, or anything. Just go all out until the beep, rest until the next beep, then go all out again…Never have to look at my timer.

    [Reply]

    Kevin Reply:

    Keith – Thanks for a great suggestion!

    [Reply]

  12. Till says:

    This is really interesting. One of the reasons I don’t like to workout is that it’s so darn boring and time consuming and I don’t like to deal with equipment, even if I am a huge gadget lover in my “normal” life. So Tabata sounds good.

    It actually resembles the Karate sparing we did at the dojo. 30 seconds of sparing, very brief break (hardly ten seconds), next sparing partner for 30 seconds. Often there were ten or more partners but by the eighth or so everybody is just wheezing. :)

    [Reply]

  13. Holly Volz says:

    Hi all,

    Just started doing Tabatas to prepare for my Fit for Duty testing and I have some questions. I’ve read that you should do the intervals only 2 times a week? Will I benefit from only 2 times a week? Also-how long will it take to see the anaerobic benefits.

    Thanks, Holly

    [Reply]

  14. Sarah says:

    This web site has free mp3 downloads (scroll down past the Tabata clock)! I use the Tabata This (female voice).

    http://www.beach-fitness.com/tabata/

    [Reply]

  15. AndyW says:

    Love the idea. I used to be a swimmer… sprinter… full out 50 yard sprint, less than 30 seconds, the rest a little, do it again and again and again… I was in great shape.

    Now I’m going to try it with my footbike. (think scooter with bike wheels). 20 seconds full out, then coast for 10. It is like running without the pounding.

    My plantar fasciitis is almost gone. I also use a “foot rubs” ball to help workout those sore areas on the soul of my foot. great investment of $5 from REI.

    [Reply]

  16. C. says:

    Tabata training is great. But, there’s no evidence it’s helpful for weight training or cross training: (e.g., your suggestion of doing Tabata kettlebell swings). On a stationary bike great; maybe it works doing wind sprints too — other exercise, who knows?

    The thing with Tabata is that it’s evidence based — simply making the assumption that, hey it works for this, it must be great for that, flies in the face of the scientific approach that Tabata took when he conducted the study.

    If Tabata gives you an idea for a new exercise regimen, that’s great. But, don’t sell it to people based on “science” if you can’t take the time to do a controlled study.

    [Reply]

    Michael W. Reply:

    I don’t think the suggestion to use kettlebell swings in connection with Tabatas was intended to be a way to do kettlebells well (strength training). I think it was just a way of imposing a tough cardio load over a short time frame to get the heart rate up and the lungs challenged, which is the real point of Tabatas. Burpees would accomplish the same thing. For some people kettlebell swings might not even impose enough of a cardio load, but that’s a different matter. For many people they would.

    [Reply]

  17. Angelreisen says:

    Nice site, really interesting! thanks

    [Reply]

  18. Rick says:

    Been doing Tabatas for about 11 months regularly…as many as 4/week, but usually 2/week. Did one today in fact! I use a stationary bike like Tabata did in his studies(I like the low impact of the bike and I can digitally adjust and monitor the resistance as well as monitor pulse rate). If you can blast through the brutal mental aspect and pain of doing these dastardly sprints, you’ll reep the benefits of THE BEST fat-burning and cardio-building protocol that I’ve personally ever seen. The beauty of these sprints, when done correctly, is that you’ll increase cardio/VO2 max, and lose fat WITHOUT LOSING MUSCLE! That’s important to me as I love to lift weights also. I lose fat yet still gain weight and play hockey as good now as when I was 21…I’m 41 now! Once you start seeing results(which come QUICK), you’ll be addicted. In the 11 months I’ve gained 14 pounds yet my body fat went from 19 to 12 percent! I’m 5-11 208lbs now and love the way I feel and look! Rock on Tabata!

    [Reply]

  19. Brian says:

    I like Gym Boss but just recently found Ultra Timer (app) for the iPhone. Great Tabata timer with the ability to listed to music in the app as well. Big color coded screen so its easy when you are ready to collapse. Highly recommend.

    [Reply]

  20. Lisa KN says:

    Hi Im a fitness instructor (based in the uk) and have only discovered tabata recently. i absolutly love it and have incorporated it into a few of my classes, as well as designed a whole class based on the concept…. everybody who has tried it, loves it, and are acheiving great results.

    its absolutly addictive, especially as its less time consuming than all other workouts

    i use the gymboss interval timer, it is now my best friend ha ha

    [Reply]

  21. Adriano says:

    Hi Kevin,
    Tried Tabata today and, well, it took the hell out of me – probably because the warm-up consisted in 75 minutes of jogging! ;-)

    [Reply]

  22. [...] Why Tabatas?So how could something so simple be so revolutionary? According to the research, first started by Tabata himself on elite Japanese athletes, doing as little as four minutes (or 8 Tabatas) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, burn more fat (and make you look 200% crazier) not only as good as, but better than, a traditional 60 minute aerobic workout. That’s right – 4 minutes of Tabatas can get you better fitness gains than a whole hour of running on the treadmill. [...]

  23. Ron says:

    Hi,, I am trying to find the Original Tabata 20-10 Interval Sprinting song to download onto my MP3,,, I can’t find it anywheres,, it starts off with a guy talking , and says you will begin in 5,4,3,2,1, go, ,then he says Halftway, and then tells you that you have completed the 1st phase of 8, and repeats,,, anyone have this so I can download it onto my mp3 let me know,, thanks
    Ron

    email: okbyme88@yahoo.com

    [Reply]

  24. John Michael Tracy says:

    Kevin,
    So how did your weight loss work out in the long run. I’d been doing tabata for about a week using a high step up and 3 lb weights. I often end up doing it in the dark so I counted how many steps I could do for the 20 second interval, and how many breaths for the 10 second interval. The gymboss sounds like a grand idea. I belong to a gym and had been doing intervals. I’m 56, and need to lose at least 30 pounds. I went today, warmed up by lifting weights, then did 4:30 walking to warm up. I put the lift up to the 5th level, got it going at 7 mph, and when the clock hit 5:00 (it took twenty or so seconds to speed up to 7 mph) I started the intervals.
    Not bad. at 7mph and 5, it was about as hard as the step up while pumping 3 pound weights I had been doing. I plan on upping the speed every two weeks with my eventual goal go get to 9 mph.
    Tabata started out having his skaters work out once a day five days a week.
    I’ve tweaked this; I work out three days, rest a day, work out another three and rest a day.
    so how did your weight loss work out?

    [Reply]

  25. km says:

    i want to do this on a treadmill. Its my understanding that i warm up first. Then i run at 7.0 at 5 incline for 20 secs then i jump to side rails and rest for 10secs? For a total of 8 times that last a total of 4mins..right?

    [Reply]

    Kevin Reply:

    Yes. Of course, you should suit your workout to your level of fitness, and if you’re starting an exercise routine, check with your physician first. A Gymboss is very helpful for Tabatas.

    [Reply]

  26. Thrasheri says:

    I made my own tabata timer. I didnt really like the interface on the ones i found with google. I free and easy to use. Download it at tabata timer

    [Reply]

  27. denby says:

    I have just started with Tabata exercises and all I can say is WOW. I have been doing P90X and thought it was rough but this is CRAZY HARD. I did the sprinting with my husband and my legs hurt so bad the next day, I couldn’t believe it. I am trying to lose 40lbs. so cheer me on.

    [Reply]

    Kevin Reply:

    denby,

    Thanks for your comment, and keep at it – Tabata is amazing! – and so are you!!

    [Reply]

  28. [...] through a couple of tests of this movement.  Next up will be Tabatas with 4 movements.  Here is a great article on the benefits of the Tabata interval.  Also have some very fun workouts planned for this weekend [...]

  29. Elaine says:

    I found a free app on my Ipod Touch for Tabata intervals.

    [Reply]

  30. [...] of follow-up studies, are immense. Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, increase insulin sensitivity, skyrocket the [...]

  31. [...] workout in 4 minutes! It’s very intense and challenging but it REALLY helps to get you in shape (you can read more about it here). There seems to be many benefits of doing Tabada over traditional exercise routines, including big [...]

  32. [...] your body continues burning calories for hours after you complete the workout. Additionally, it can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help [...]

  33. Fabrizio Rinaldi says:

    I fell in love with Tabata, I’ve bene doing it for the last month, but I have a doubt: is it better to do one 7 or 8 interval tabata run, or a couple of 6-interval tabata sets with a 2 minute rest period in between? Thanks.

    [Reply]

  34. Arte says:

    To Fabrizio,
    Do the entire 8 sets only once and make sure you can barely finish it. In fact, it’s better if you are suffering so much that you can only get 17 to 19 seconds in thre last 2 or 3 sets. I am 51 years old and weigh 250 pounds and my typical Tabata workout is on the treadmill set at 15 degree grade and at 6.5 m.p.h. It is extremely difficult. Your pain level needs to be at 10 on a 10 scale if you expect results in a 4 minute workout. And if you are not up to that level of challenge, then perhaps Tabata is not for you. Good luck and please let me know how it goes for you.

    [Reply]

  35. @Arte Thanks a lot, that helped a lot. Now I’m doing 8 sets and when I’m home I’m really really exhausted. Thanks again, have a nice day!

    [Reply]

  36. [...] it’s worth it. Doing as little as 4 minutes (or one “Tabata“) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you [...]

  37. [...] and can help you burn more fat (and make you look 200 percent leaner) than a traditional 60-minute aerobic workout. Plus, you don’t need any equipment at all! In fact, using only your body is even more [...]

  38. [...] and can help you burn more fat (and make you look 200 percent leaner) than a traditional 60-minute aerobic workout. Plus, you don’t need any equipment at all! In fact, using only your body is even more [...]

  39. [...] Tabatas are so great for you. “Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn morefat (and make you [...]

  40. [...] Tabatas are so great for you. “Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn morefat (and make you [...]

  41. [...] it’s worth it. Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you [...]

  42. [...] it’s worth it. Doing as little as 4 minutes (or one “Tabata“) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you [...]

  43. Dave Schrall says:

    So much talk about the timer?!?!?. I use a $4 Pampered Chef digital timer that I set to 20 sec. push to start, it counts down to zero, then begins to beep AND begins to count up. When it gets to 10, push the button twice and the 20 counts down again….not for the gadget geeks I guess.

    BTW the workout is a killer! Just started, don’t need to lose weight, am 55y.o. just want to get hard and strong again, and I’m sure it is going to work.

    [Reply]

  44. James Adams says:

    I too thought what’s with all the comments about the timer! It almost put me off the whole thing, as a subliminal advertisement.

    [Reply]

    Kevin Reply:

    James, Dave: Sorry about that; I’m afraid we’re gadget freaks as well. No connection or relationship to the company that makes the timer mentioned in some of these comments, for the record. Thanks for visiting and the comment!

    [Reply]

  45. [...] article from Shape Magazine, “Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help [...]

  46. franz johnson says:

    i have high blood pressure,i try mi first tabata class with a friend and we like it you really workout i have doctor visit in one month, should i continue the class? do you recommend the crossfit class? i saw your tabata video very good looking to back in shape.

    [Reply]

    Kevin Reply:

    See your Doc before beginning any exercise program.

    [Reply]

  47. crystal says:

    Hi. I’ll be starting Tabata training tomorrow for the first time. Do u think I’ll be able to drop 2 dress sizes by 1 Jan? I am 1.6m tall and weigh 71kg.

    [Reply]

  48. Helen Doyle says:

    Anyone that needs a timer for Tabata should use http://www.tabatatimer.com/. I’ve done Tabata training for about 2 days now using it, and its so easy and straightforward . Hoping to lose 20 pounds/10 kgs with Tabata.

    [Reply]

    Helen Doyle Reply:

    Forgot to mention the timer is free.

    [Reply]

  49. Tbone says:

    61 and doing Tabata workout 3 times a week….butt kickers….I love it. I still ride a mountain bike 10 miles on the other 4 days a week…Riding the bike is so much easier since starting Tabata……The increased aerobic metabolism i have gained does cause some slight dizziness from time to time. I was told this is caused by the increased lactic acid caused by the increased metabolism.. I will check with my heart doctor to be sure all is ok.

    [Reply]

  50. Jminns says:

    Tbone,
    That is great that you are doing Tabata training along with your additional mountain bikeing. Just to help you understand the metabolic response to Tabata I would like to shed a little light on the subject and hopefully dispell some of the falicies. First I will address the energy system that is being trained during Tabata, the Anaerobic system. One of the goals in training under the Tabata guidelines is to increase your ability to work at a high intensity therefore increasing your anaerobic threashold. The great thing about training your anaerobic system is that it supports your aerobic system.
    Second, the slight dizziness is not caused by lactic acid as it does not exist for a long period of time in the body. Basically as soon as LA is produced it is changed into lactate because of the release of a hydrogen molecule. So the burn that you feel is acidity but from free hydrogen not “lactic acid”. Your dizziness could be a cause of the oxygen dept we experience with the onset of exercise, and with Tabata this dept is never repaid int he short 10 sec recovery. I would still check with your cardiologist. Hopefully this helps. good luck

    [Reply]

  51. […] and can help you burn more fat (and make you look 200 percent leaner) than a traditional 60-minute aerobic workout. Plus, you don’t need any equipment at all! In fact, using only your body is even more […]

  52. […] 1. You can get significantly more aerobic and anaerobic improvement from a 4-minute workout than a 60-minute workout. The 4-minute workout is called Tabata intervals, the original study is here, and the layman’s description is here. […]

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