Discover Tabata – Minutes to the Gateway

get creative with tabata

Welcome to the Good Jam of Tabata!

When you discover tabata you propel yourself into a space that is minutes to the gateway of super good vibes. Tabata is described as a high intensity workout.

It’s discovery was unveiled by Japanese scientist Dr. Izumi Tabata and his research crew in Tokyo from the National Institute of Fitness and Sports there.

Their studies of different groups of athletes yielded the conclusive results that high-intensity (vs moderate intensity) workouts showed more increase in their cardiovascular system and muscle systems.

Strapped for Time? Get Fit with Tabata!

Tabata frames the approach of the high intensity workout like this:

1. Kill it like you are Laird Hamilton for 20 seconds

2. Be super chill like a chill person for 10 seconds

3. Complete 8 rounds and you are rolling with the Good Vibes!!


Tabata Strength Workout – What is Tabata Fitness?

Push yourself to your absolute limit for 20 seconds, rest for 10. This entails one set. You complete 8 sets of each exercise, maximizing the intensity of your body’s capabilities. All this takes place within time frames as little as 4 minutes. This workout is the one that I do coming in at 7 minutes: 7 Minute Tabata Workout with lady boss Inger Houghton

As you can see from the video and the pix above, you can dial in tabata anywhere. Outside is always a super good vibe.

Tabata Training Workouts

Dial in any exercise of your choosing that works your large muscle groups.

Here is a list of just some of the exercises you can work with based on your own physical connectedness and aptitude.

tabata goodvibe dial in

Tabata Goodvibes – The Physical Benefits of Tabata

Tabata is intense. It is simple, effective and lends itself to exerting some serious intensity that impacts both your aerobic and anaerobic systems.

This solid website here has some quality information to empower you with a knowledgeable vibe about these systems.

The screenshot to the left is from the link above. Scope it out!

These systems are methods of energy consumption and production in which your body is inclined to use the one system that is more likely to fit the bill for the task at hand.

Tabata uses both systems so is huge win for your metabolic function and enhancing your cardiovascular performance.

Goodvibes up into that heart of yours, formidable people. It is an entity within worthy of your respect & appreciation.

One theme I have recognized is pretty consistent with good results is simplicity. I really think that some of the most profound and beautiful experiences I have encountered in my life were found in moments of simplicity. I once paddled out to the open ocean when living in Mexico and was simply being, nice and chill, admiring the vast beauty when ad giant beautiful whale breached beautifully not 25 feet from where I was standing on my paddle board. It was so simple and natural yet one of the most vibrant energetic experiences I have had in heart and mind to date.

Whether it be with another being, the beautiful earth or the application of my creativity in drawing or writing, I have seen that simplicity is the key to good design. Tabata encompasses this theme and I can attest to its efficacy.

tabata benefits the body

Tabata Benefits the Mind Too

If you need a confidence boost, then making it through a tabata workout will dial in some good esteem vibes. If you can’t make it through this workout style, then a good opportunity for you to level up your capacity and relationship to your body.

Tabata is a form of high intensity exercise so it gets those good feels endorphins emanating from your cerebral crib. It is a huge motivator in terms of mental strength if you battle with low vibe patterns of thought. It is an exercise that asks of you to step up, perform and kill it.

You may notice that mentally strong people, are usually walking around in bodies that are physically fit. This is no accident. The two are inextricably linked – the Mind Body connectivity is something that would be a good vibe to understand to be able to govern optimally.

Knowledge is Power. Simple.


When you push your body to complete a tabata workout it takes mental strength to persevere. Gradually, you adopt an ease in execution after repetition of an invested practice, you look better, you feel better about yourself and this permeates into your day with your interactions with people and also what foods you are drawn to in order to fuel your body.

Water, healthy yummy foods and a tabata workout are GIFTS.

The obesity epidemic in North America is unnecessary and indicative of lazy governance of mind and body. I am honest in the view of my perceptions and in no way want to diminish anyone who is obese. I merely state the facts as I see them based on wide spread information and scientific, physiological fact as well as my own personal pursuit for knowledge and life interesting and curious life experience.

Educate, empower, and dial in a body that is indicative of good, simple and healthy living.

Kill it with Tabata!!
can you dig the tabata vibe



Comments (16)

  1. Wow thank you for this. I been doing other 7 minute workouts with Lucy Wyndham-Read that I found on youtube and am on my 21st day.  I love them because they are short and love the feel I get after completion. I could not do something for more than 10 minutes straight as I’m always thinking how much time left I have to do. 7 minutes goes by fast, plus with high intensity it does feel like your set for the rest of the day. Tabata looks more intense so it will be something I will do next after I feel comfortable doing my current workout.

    • Sweet dealio Shelly!  You go girl! Thank you for sharing your experience and the link!  

      Keep those good vibes flowing and good luck with your tabata explorations.


  2. Hi, this is training I’ve been looking for. 

    I don’t have a lot of time because I want to exercise in the morning and still start working before 6 am. I don’t see any warm up here, do you recommend to make a small warm up before going with the 7 minutes video?

    I like these short but intense sessions, thanks a lot 🙂

    • Hi Stefan!

      You pose a useful question!  I may only speak for my individual self and capabilities and I require no warm up prior to dialling in the tabata, however, I implement yoga into my daily routine for flexibility and overall regulation. 

      Someone who is not in an accustomed practice with stretching the muscles of their body would be wise to warm up the body with some stretches.  Whatever the recipe of the workout, then absolutely be mindful of the muscles and resistance the specific exercise call for and be self responsible in deeming what your own body is capable of withstanding and executing.

      I very much appreciate your inquiry! I hope my answer proves useful and I wish you a most solid week ahead!




  3. Tabata may seem like a physical and difficult mode of exercise where you have to push yourself to your absolute limit for 20 seconds, rest for 10 though it looks challenging but it has some physical benefits attached to like fat loss through increased metabolic rate  and muscle tissue retention and makes us feel better about ourselves.

    • Hello Seun,

      Thank you for your honest impressions of how you perceive tabata.  It certainly does lend itself to physical and mental fortitude and the benefits exponential.  I hope you can dial it in if you can dig it!

      Have a most solid day ahead and thank you for your comment!


  4. Really nice article Rebecca. Very inspiring motivating and informative. Never heard of this training program but for all intent and purpose, it sounds like a winner not only physically but mentally as well.

     As training programs evolve I feel these type of workouts are more in tune with most peoples busy lives today. I’m going to test it out and see how I go I would also like to come back to you with both my thoughts and the results

    Thanks Rebecca


    • Awesome to hear Paul!  I appreciate your responsiveness and willing and open mind to give it a go.  I would be most pleased to hear of your results!

      Have fun and good luck!


  5. Wow! This article of yours got my attention since I am passionate about fitness. With all the cardio and muscle strengthening involved; there can be nothing but good results on your body after a few months of constant repetition. It kind of reminds me of all the exercise we do in Krav Maga. Anyway, keep dropping that good content.

    • Hi Jean!

      Indeed to approach could be considered similar to the movements implemented in Krav Maga, but without the whole military defence vibe implemented.  The intensity is on par and the benefits to body, empowering.  The intent being to empower oneself rather than be equipped to implement harm to someone else.  Good vibes 🙂

      Thank you for your comment and keep enjoying your fitness passion!


  6. Rebecca,

    Serious workout I watched the video and this is very intense working all the muscles in the body. The time involved is a compressed workout that can be done in such a short amount of time anyone could fit this into a workout schedule but would need the means to work their way up to it, I could never start out doing this intense, I will be looking forward to more information that you can provide in how it would be possible for me to work up to doing this workout.  Even better would I be able to use all the same exercises and just do them at a slower pace and keep do more each time?

    Thanks so much I really like this,


    • Hey Susan!

      That’s the idea girl!  If you don’t have the physical acumen to dial in an intense tabata workouts, then you can definitely take the model of tabata and implement some easier and low impactful exercises to begin to condition your body to an increased physical level. 

       There are no one size fits all models with this kind of approach as we are all so very individual and unique in our physiological capabilities.  Start off small and slow and work your way up.  You will see your endurance increase and your body will start to adapt.  There is no shame in doing the same approach with low intensity and easy to implement repetitive exercises to get going.  

      A good portion of your success will be your mindset too and it sounds like you have the optimism and can-do attitude.  Enjoy it and do it at your own pace and level. You will still gain from it, I am sure!

      All the best of vibes to you and thank you for your comment!


  7. Firstly, i like the way your website is structured, it is clear, straight to the point and easy to understand for anyone to read.

    As i read, i was excited to find out about this new way of training. It is a great need and relevant not only in America but anywhere in the world because people hardly find time to exercise and this presents the remedy which can be done in a short time.

    The links to YouTube to different forms of exercise are readily available with music in the back ground, making exercising fun and exciting for anyone to give it a try

    Great Job and congratulations..

    • Hey Romeo!

      You give off the good feels my friend and I am most appreciative of your kind remarks and vibrant comment!  Thank you kindly and have a most solid day ahead!!


  8. Very interesting to read. I never heard of Tabata but your detailed explanation gained my interest in trying one out. Getting a days workout under eight minutes is amazing. Some days it is had to dedicate 30 to 45 minutes on exercise walking treadmill, with Tabata,  possibility to achieve same outcome in as little as 8 minutes and still get the beach body physic one desire, that is truly amazing. Thanks for sharing your knowledge with us. 

    • Hi Regina!  

      I am pleased that you found some value in discovering the efficient benefits of tabata!  Have fun and keep those good vibes rolling! Thank you for your comment!


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