Tabata: What It Is, Where It Came From, and Why It Works (+ A Playground Tabata to Try!)
Lyssa Lovejoy, Owner, ACE, AFAA, ISSA, NETA • June 16, 2025
If you’ve ever felt short on time but still wanted a workout that torches calories, builds strength, and challenges your limits, Tabata might just be your new best friend.
What Is Tabata?
Tabata is a high-intensity interval training (HIIT) protocol that follows a simple but powerful formula:
- 20 seconds of all-out work
- 10 seconds of rest
- Repeat for 8 rounds (totaling 4 minutes)
Sounds easy? It’s not. But it is effective.
Where Did Tabata Come From?
Tabata was developed by Dr. Izumi Tabata, a Japanese researcher who studied the effects of short, intense bursts of exercise compared to longer, moderate sessions. His 1996 study showed that this method significantly improved both aerobic (endurance) and anaerobic (power) capacity. That’s why it’s a favorite among athletes, fitness pros, and anyone looking to maximize their time.
Why Does It Work?
Tabata is short—but intense. It:
- Boosts your metabolism (hello, afterburn!)
- Improves both strength and cardio fitness
- Builds mental toughness
- Fits into any busy schedule
- Can be done with bodyweight, dumbbells, bikes—or monkey bars!
Which brings us to the fun part...
Playground Tabata: Your Outdoor Sweat Session
Remember when the playground was your favorite place? Let’s bring that energy back—with a fitness twist. All you need is a local park with some basic equipment (swings, bars, benches) and a timer.
Playground Tabata Workout
Perform each move for 20 seconds, rest for 10 seconds. Complete 8 rounds total. You can repeat the whole circuit 2–3 times for a full-body blast.
- Monkey Bar Pulls (or bar hangs if you're building up)
- Step-Ups on a Bench
- Swing Plank Knee Tucks (feet in swing, pull knees to chest)
- Park Bench Dips
- Slide Climb or Hill Sprint
- Squat Jumps or Box Jumps (use a safe height!)
- Push-Ups (elevated or regular)
- Bear Crawls in the Grass
Trainer Tip: Bring a friend, blast some music, and laugh when you fall off the monkey bars—it’s part of the fun.
Gym Tabata Workout
Perform each exercise for 20 seconds, rest for 10 seconds. Complete 8 rounds (4 minutes per move). You can rotate through all 8 exercises once for variety, or repeat 2–4 of them for multiple rounds of intensity.
- Battle Ropes – Slam, wave, or alternate to light up your upper body
- Kettlebell Swings – Full-body power with core engagement
- Box Jumps – Explosive cardio and leg strength
- Push-Ups – Standard, incline, or with shoulder taps for variety
- Wall Balls – Squat and launch for legs, arms, and heart rate
- Jump Rope – Quick cardio and coordination
- Dumbbell Thrusters – Squat to overhead press for total body
- Row Machine Sprint – Max intensity for 20 seconds of burn
Trainer Tip: Tech Up Your Tabata: Timers, Watches & Workout Beats
Make the most of your 20/10 intervals with tools that do the counting (and the pumping up) for you.
📱 Timer Apps
- Tabata Timer (iOS/Android) – Simple and effective
- Seconds Pro – Customizable with voice + music
- ⌚ Smartwatch Setup
- Apple Watch/Garmin/Fitbit: Use the HIIT or interval feature—or download a Tabata app from your watch’s store. Set 20 sec work / 10 sec rest x 8 rounds.
🎧 Music That Works
- Spotify: Search “Tabata Songs” or “HIIT Workout”
- YouTube: “Tabata Timer Music” gives you full tracks with built-in cues
- Apple Tunes: Try Tabata Songs—music synced to the intervals
Set it. Sweat it. Crush it. Let the tech do the timing—so you can focus on the work.
Final Thoughts
Tabata proves you don’t need hours in the gym to see results—you just need intensity, consistency, and a willingness to sweat. Whether you're squeezing in a lunch break workout or having fun in the sun at the park, Tabata keeps it quick, effective, and never boring.
Here's to gains! Good Luck.
Have trainer questions? Email: Personal Training Director: Andrew@fitevomn.com Or Coach Lovejoy: Lyssal@Fitevomn.com
Lyssa Lovejoy: Owner, ACE, AFAA, ISSA, NETA
Why we sometimes lift better when someone’s watching and what that says about us I’ve caught myself doing it. You probably have too. You're mid-set, focused, grinding then someone walks by. Maybe it’s a trainer, a strong lifter, or someone attractive. Suddenly your back straightens, the bar feels lighter, and you’re lifting like you're auditioning for a superhero movie. So what’s happening here? Is it ego? Is it instinct? Is there science behind why we lift better when eyes are on us? Turns out, yes. And it’s not just vanity it’s psychology, biology, and a little bit of gym-floor drama. Do You Lift Harder When People Are Around? Here are a few questions worth asking yourself: Do you change your intensity when someone’s nearby? Are you more focused or more distracted when others are watching? Have you ever lifted heavier than planned just because you “felt watched”? Do you find yourself aiming for perfect form or a perfect impression? If you've said yes to any of these, you're not alone. And science has a name for it. The Science of Being Seen: Social Facilitation & the Observer Effect Back in 1898, a psychologist named Norman Triplett studied cyclists and found they performed better when riding with others than alone. Since then, dozens of studies have confirmed what we feel in our bones: we often perform better when someone is watching. This is called social facilitation when the mere presence of others boosts our performance on tasks we’ve practiced. In a gym setting, this can translate to: Better form under the mirror or peer pressure Lifting more weight during a crowded workout session Higher motivation in group classes or partner workouts The observer effect also plays a role. Knowing you’re being watched, even subconsciously, alters behavior. This effect is so powerful it's even used in productivity studies and animal behavior research. In the gym, it can either sharpen your focus or lead you down the path of ego lifting. The Hormonal Boost: Testosterone & Competition There's also a physiological piece. When you're in a competitive or observed environment, your body releases testosterone , which can increase aggression, confidence, and power output. That surge might explain why your barbell feels just a bit lighter when you think someone’s checking your form (or your glutes). The Fine Line: Motivation vs Ego Lifting Let’s be real there’s a dark side. That extra rep may look cool, but if it’s compromising your form or pushing past your recovery threshold, it’s not strength it’s show. Ego lifting adding weight to impress, not progress "is a trap". It can lead to: Injury Burnout Inconsistent gains A training plan that’s built for the crowd, not your goals Are You Lifting for Progress or Performance? There’s a difference between lifting to show up and lifting to show off. So ask yourself: Who are you really lifting for? Are your gym gains built on consistency or on comparisons? If no one was watching, would you still train this hard? Your best lifts should be about you. The real you. The one who shows up even when the gym is empty and no one's filming. How to Harness the Watchful Eye (Without Losing Yourself) Here’s how to channel that external energy without letting it derail you: ✅ Use mirrors to check form, not flex ego ✅ Record your lifts for feedback's just followers ✅ Train with a partner who pushes, not pressures ✅ Let attention focus you, not define you You can let the spotlight sharpen your drive, but don’t let it blind your discipline. Final Thoughts: Be Your Own Hype Crew When people are watching, it's easy to lift like the world is your stage. But when no one’s there? That’s where champions are made. So yeah… maybe this lift is about you. But not because you want applause. Because you want growth. Power. Progress. You're not vain for wanting to be seen. You're human. Just remember: the most important audience is the one in your own head. REFERENCES: Dr. Deborah Feltz – Michigan State University Leading researcher in sport psychology, self-efficacy, and how social presence influences athletic performance. Dr. Michelle Segar – University of Michigan Expert in exercise motivation and sustainable behavior change; author of No Sweat and The Joy Choice. Dr. Alia Crum – Stanford University Director of the Stanford Mind & Body Lab; studies how mindset and perception impact physical health and performance. Dr. Robert J. Vallerand – Université du Québec à Montréal Creator of the Dualistic Model of Passion; research focuses on motivation, passion, and optimal performance. Dr. Kai Laird – Independent Sport Psychology Consultant Specializes in mindset, visualization, and performance under pressure for elite athletes.
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A little about how I became a yoga instructor. I first started my yoga journey taking classes in 2003 through Buffalo Community Education, not knowing anything about yoga. For decades I practiced yoga routinely, usually on a VHS tape or a DVD. I know, dating myself!! Then I joined Fitness Evolution in about 2010 and took a couple classes here from time to time. Yoga seemed to relief stress for me as my first career and passion was law enforcement. For 23 years, I wore many hats as an officer. Most of my career was in detective work. When I would routinely add yoga to my week, I was much more at ease, stronger mentally. When I was not practicing yoga, I still worked out, often taking other classes the club had to offer. It seemed like a friend of mine, and I were always trying the latest BeachBody DVDs, other challenges, I added running into the mix and strength training, but I was missing the positive mental health piece when I wasn't practicing. During my in-person classes or on video, I always thought to myself, I should teach this. I was always taking something from class from the instructors. Physical things I liked about their class, things I didn't like. Verbal things I liked about their class and things I did not. So fast forward 23 years as an officer, I medically retired and needed something healthy to do. I became a yoga instructor taking my training online (Covid) through Yoga International. I still honestly did not understand all yoga was but quickly learned about the history, philosophies, several different types, ect... I grew to love it more! I wanted to be the person that helped me for so many years be at ease after a long day at work, or sad stressful week after investigating the dark side of society. I hear the sighs from certain fellow yogis after their hard shift in the ER, on the road in uniform, ECT...and thank them for taking care of their mental wellbeing! What is yoga? For those that have never tried it, yoga is essentially configuring your body into various positions and then holding that posture for some time. In these positions your muscles tighten, and your balance is challenged. Keeping the posture requires focus and attention to what you're doing. And while our bodies are engaged, our mind is tasked solely with concentrating on finding and keeping stillness with each pose. We have instructors that will help you through the whole process. * Yoga contributes greatly to the mental and emotional well-being for most everyone. Studies show practicing yoga releases helpful brain chemicals, like gamma-aminobutyric acid, dopamine, oxytocin, serotonin, and endorphins. That release helps calm your body and soul and makes you feel better. * Beginners can start incorporating yoga into their daily routine by setting goals and being disciplined, just like with any new physical activity. I often hear from someone that they are not flexible enough to do yoga. Consistency pays off. Start with a beginner practice, like a gentle flow, a restorative class, or hatha flow. You will get looser and more flexible as you go. Use tools to help you like blocks if you can't quite touch the floor in the various poses and a yoga strap. You'll want to use a sticky mat, so the mat doesn't slide on you if you are on a smooth floor. It is also important to use a thinner mat without a lot of cushion. That will help balance poses be easier. I say stick with these types of practices but add to them. Add a vinyasa or power class to gain more strength, balance, and strong mindset. * Once it becomes a habit, you won't break it! Whether it is 1st thing in the morning to set you up for an outstanding day, or a nighttime ritual to get you settled for bed, or a scheduled class at the club, keep doing it. I promise it will get easier. Physically you'll become more flexible and be able to the moves and poses with ease. It is true that your body may not ever be able to do every pose. We all have restrictions and BUT we can accommodate! Join us at the Yoga and Arts studio in Monticello, we also offer yoga classes in Buffalo on Mondays, Tuesdays, and Wednesdays. Check out our website for a current class schedule. https://www.fitevomn.com/group-classes-monticello or https://www.fitevomn.com/group-classes-buffalo