Tabata - The Workout

Tabata consists of 20 seconds of work, followed by 10 seconds of rest, repeated 8x (4 minutes total). It is a specific High Intensity Interval Training (HIIT) protocol based on scientific evidence. For more information see THIS POST

The Tabata Workout Protocol is 4 minutes long. This includes eight 20-second long intervals each followed by 10 seconds of rest.

While it is not recommended to perform a “True Tabata” everyday at full intensity, it is safe to say you can utilize the Tabata Timing for various workout intensities and lengths several days per week. Consult a licensed professional.

Tabata is one of the most popular and most researched HIIT (High Intensity Interval Training) protocols. Tabata is a specific type of HIIT protocol.

HIIT stands for High Intensity Interval Training. HIIT workouts usually last from 4-30 minutes and consist of periods of high intensity effort followed by rest.

Multiple studies have shown that Tabata training can significantly reduce bodyfat. Such studies have been published in the “International Journal of Science and Healthcare Research” and the “National Library of Medicine” proving fat loss from Tabata in people of various ages



Tabata Interval Training does burn fat. See above.

There ways to implement the Tabata timing for muscle growth.

Tabata is a type of HIIT training. So that is like asking “is ice cream and dessert the same thing?” Yes and no 🙂

Tabata training can achieve many of the benefits that long steady-state cardio can achieve, but in a shorter period of time. However a mix of both long steady-state cardio and HIIT workouts such as Tabata will likely maximize your results.

Since Tabata Songs launched in 2011, the Tabata Workout Protocol has become one of the most popular workout protocols in the world. You’ll find Tabata internationally in CrossFit gyms, YMCA’s and various group fitness gyms around the world. It is popular among high performance athletes and celebrities. Tabata has been used in popular products such as Beachbody’s “Insanity” and has even been programmed into popular cardio machines by companies such as Peloton, Rogue and Concept 2.

“Tabata” was named after Dr. Izumi Tabata, who is the Japanese sports medicine doctor and researcher who created and first implemented the protocol. Read more about Dr Izumi Tabata and his findings HERE.

Tabata Songs - Listen/Stream/Download

Tabata Songs provides music specifically for the Tabata workout training protocol. Much like a timer, the music prompts the listener when to GO and when to STOP. Every month Tabata Songs releases music on YouTube, Spotify, Apple Music, Deezer, Amazon and more.

We work with many different vocalists and musicians around the world! To get an idea of how this is done, check out THIS video!

Tabata Songs can be streamed/downloaded on Spotify, Apple Music, iTunes, Amazon, Deezer, Napster, YouTube and anywhere else you get your music.

NO. Every sound you hear in our songs was recorded by the Tabata Songs Team and the artists around the world that we work with. We never use samples or recordings from the original songs. WATCH how we create Tabata Songs.

Check out this post to see how the music is created!

Yes! Download Tabata Songs from our website HERE.

Using Tabata Songs in Videos

On YouTube, YES. For more information READ THIS. But depending on which song, YouTube ads may appear, which will share revenue with the original song artist/publisher. For example, if you use a Tabata Song that was originally written by Ed Sheeran, Ed Sheeran (and/or his record label) will likely automatically receive some or all of your ad revenue.

You may get a copyright claim. This DOES NOT negatively impact your channel. A “claim” is very different from a “strike”.

A copyright claim (or Content ID claim) is not bad. A Copyright strike is bad. Fore more info visit THIS POST

We are creating a catalog of royalty free Tabata Songs that you can use in your videos and fully monetize.

We have several Tabata Visual Timers for videos available to download HERE.

We do sometimes share videos of our followers working out to Tabata Songs on our YouTube channel and social media. You can submit your video HERE.

You do not need a license to use the music on YouTube or on social media. But you may need a license for other platforms and/or if you are self-distributing through another website or app. Contact us for more information.