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Turbocharge Your Workout with Tabata HIIT Finishers

Updated: Jul 3, 2023

Welcome to another exciting fitness blog from Verve Gym! Today, we're going to explore the world of Tabata High-Intensity Interval Training (HIIT) finishers, a powerful addition to your workout routine. This unique approach to training, created by Japanese scientist Dr. Izumi Tabata, has taken the fitness world by storm. With just a few minutes of Tabatha HIIT finishers, you can supercharge your workouts and achieve impressive results. Let's dive in and learn more about this fantastic training method!

Tabatha HIIT Finishers: What Are They?

Tabatha HIIT finishers are a specific form of high-intensity interval training (HIIT) inspired by Dr. Izumi Tabata's research on maximising the benefits of short, intense exercise sessions. In a Tabatha HIIT workout, you perform a single exercise for 20 seconds at maximum effort, followed by a 10-second rest. This cycle is repeated eight times, resulting in a total workout time of just four minutes.

Tabata HIIT finishers are perfect for concluding your regular workout routine, as they provide an intense, efficient way to push your limits and burn extra calories. They can be adapted to virtually any type of exercise and can be performed with or without equipment.

Benefits of Tabata HIIT Finishers:

  1. Time-efficient: In just four minutes, Tabata HIIT finishers offer a powerful way to elevate your fitness routine. They're perfect for busy individuals who want to maximise the benefits of their workouts without spending hours at the gym.

  2. Boosts metabolism: The intense nature of Tabatha HIIT finishers can increase your metabolic rate for up to 24 hours after the workout, leading to a greater calorie burn throughout the day.

  3. Versatile: Tabatha HIIT finishers can be applied to various exercises, including bodyweight movements, strength training, and cardio workouts, allowing you to target different muscle groups and achieve a well-rounded fitness routine.

  4. Improved cardiovascular health: Research has shown that incorporating Tabatha HIIT finishers can improve your cardiovascular fitness and endurance, reducing the risk of heart disease.

  5. Mental toughness: Tabatha HIIT finishers challenge both your physical and mental endurance, helping you develop mental toughness and resilience.

Sample Tabata HIIT Finishers:

Here are five Tabata HIIT finisher exercises to incorporate into your workouts:

  1. Burpees: Perform maximum-effort burpees for 20 seconds, followed by a 10-second rest. Repeat for eight cycles.

  2. Jump Squats: Perform explosive jump squats for 20 seconds, then rest for 10 seconds. Repeat for eight cycles.

  3. Mountain Climbers: Perform mountain climbers at maximum speed for 20 seconds, then rest for 10 seconds. Repeat for eight cycles.

  4. Push-ups: Perform push-ups at full intensity for 20 seconds, then rest for 10 seconds. Repeat for eight cycles.

  5. Bicycle Crunches: Perform bicycle crunches at maximum effort for 20 seconds, then rest for 10 seconds. Repeat for eight cycles.


Tabata HIIT finishers are an excellent way to supercharge your workouts and achieve incredible results in a short amount of time. By incorporating these finishers into your fitness routine, you can reap the benefits of improved cardiovascular health, increased metabolism, and mental toughness. Try out the sample exercises provided or get creative and develop your own Tabatha HIIT finishers to target specific muscle groups or fitness goals. Happy training!

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