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30 minutes
Availability : Monday (17:30)

Discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Tabata is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes.

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

  • Work out hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds




  • High-intensity Training
  • Full Body Workout
  • Improved Flexibility
  • Quick Workout
  • Weight Loss
What to Expect

An example of a Tabata workout looks like this:

  1. Push-ups (4 minutes) 
  2. Bodyweight Squats (4 minutes)
  3. Burpees (4 minutes)
  4. Mountain Climbers (4 minutes)

Let’s say we start up with push-ups. We perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once we complete eight sets of push-ups, we rest for one minute.

Next, we move on to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once we finish eight sets of squats, we rest for one minute, and then do burpees. After burpees, we finish the workout with mountain climbers.