Why Tabata Workouts Rock!


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You are here to learn more about Tabata and what it can do for you. You want to:

  1. Get Fit.
  2. Save Time.
  3. Gain Energy.
  4. Get Muscle tone back and get super toned. You are in the perfect place.


What are you favorite ways to get fit and lose weight? Check out my 5 Favorite ways to move your body for energy Here.


Health and Fitness Disclaimer: I am not a doctor or licensed medical professional and never claimed to be. Any information or tips I share in my blog, posts, or on social media are from my own experiences and journey, so please do your own research to find out what works best for you. See your doctor for information related to your own health, medication, etc. See other disclosure for more information.

My Journey

When I started my Thyroid healing journey back to optimal wellness and feeling great again, I needed major help in the fitness department. I researched many things online, and I did find a ton of different workouts I enjoyed and could do in my own home that worked. I work all the time, so I wanted fast, effective, and fun. I also get bored quickly with workouts, and I absolutely LOVED throwing some variety in there.

I was and still, do strength training/weight lifting at least 5 days a week. I needed just a bit more, and not heavy cardio. That is where I stumbled across HIIT Workouts. I was like, what the flip is a HIIT? lol. I quickly did my research and found my absolute favorite thing to do 3-4 times a week. HIIT Training lead me to Tabata Workouts, and I never looked back! GOT TABATA?

HIIT stands for High-Intensity Interval Training. Who knew the original HIIT workouts were first called TABATA. The style was developed by Japanese professor Dr. Izumi Tabata. He trained Olympic speed skaters and came up with the HIIT by following this system: 20 seconds of super intense work and 10 seconds rest. Repeat for 8 rounds.

Use the example of Squat Jumps. 4 minutes total. Go as hard as you can for the 20 seconds, getting your heart rate up, and then rest for 10 seconds immediately after. The super-short rest intervals force your body to keep going before it recovers from the previous set.

To reap the full benefits, you have to GO HARD! They are both super important, so do BOTH perfectly! You will see how everything changes after that. Your energy will shoot through the roof,  your mindset and attitude will change to focus and happy mode, and your toned physique will put you in a place for SUCCESS!

Tabata workouts and the 4 minute supercharge workout to feel your very best

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Benefits of Tabata

There are many benefits of trying a Tabata or HIIT Workout and sticking with it long term. Benefits include much improved cardiovascular health, increased metabolism, increased calorie burn, fat loss, lower blood pressure, and overall muscle mass.  Hey, I get it. You are MY Girl, working your butt off every single day, either at your corporate career or with your kicking new Entrepreneur Life. Who has time for this? Hey, guess what? YOU DO. Do you have time to Scroll? You have 4 minutes for a Killer Tabata Workout!

Here is a Tabata workout to try using your body weight. tabata workout 8 rounds 8 exercises 20 seconds for exercise move 10 seconds rest   TABATA will change everything for you. Let’s check out The 7 Tips to Success below. I hope you enjoy them.


Tip #1

Warm up.

Warm up for 10 minutes before you start a Tabata workout. If you work out regularly, you know this already. ALWAYS warm up, get those muscles warm and blood flowing properly so you are ready for an intense workout. It also will protect you from any fractures or injuries if you are not used to doing the 20/10 intervals. Short, but intense. And as I mentioned already, SUPER EFFECTIVE. You are going to absolutely love Tabata workouts! Warm up your body by doing a few pushups, squats, or full body stretches.


Tip #2

Use a Timer.

Use a Timer when you do any Tabata or HIIT workout. There are great Timer apps out there, and my personal favorite is the Seconds Interval Timer HIIT App. It is super easy to use and set all your Tabata workouts YOUR way. Your iPhone App Store is the easiest place to find, but any quality timer will do for the workouts, and many exist for your Samsung and Android devices as well. There are tons of apps out there for this specifically. Check it out, and 98% of them are FREE!


Tip #3

All Fitness Levels Welcome.

You don’t have to be an expert. Tabata workouts can be modified for any fitness level. Interval workouts will greatly improve your fitness on the aerobic and anaerobic levels no matter what level you fall into. It is glorious! Do not worry if you are a beginner or a newbie. That is the absolute best place for you to be! All Pros Athletes and Superstar Fitness Gurus all started in the same place. That is the fun part. There are so many things to learn with Tabata Workouts, and you can literally tailor a billion different workout plans and customize down to the T on your body type, endurance level, health concerns, weights or no weights, and how long you want to go based on how fast you can burn fat and calories.


Tip #4

Add Weights for Fast Results.

When it comes to HIIT and Tabata workouts, there are a few ways to complete interval training. Using your own body weight is one of them, and you get so many benefits from doing it this way to complete the sets. Can you say Super toned in a very short amount of time? Bodyweight exercises examples would include Jump squats, Push-ups, Burpees, or Tricep Dips. Using free weights(dumbbells), weighted vests, or ankle/wrist weights will work very nicely as well, and adding weight is huge to take Tabata workouts to the next level. Some might not get much out of the regular bodyweight intervals, and it depends on what works for YOUR body, but going as hard as you can during the 20 seconds makes all the difference. Still not convinced? Your answer is adding weights. The results are faster, you tone super quick, your definition shows fast depending on your nutrition program, and you feel Amazeballs! Weights for the WIN!


Tip #5

Go All in!

DON’T SLOW DOWN! It is time to bring IT right here!! You need to be ALL IN during the 20 seconds of every interval exercise every single time! You will get real results this way, and FAST. You want the much talked about after burn effect, right? Of course, you do!! You will not gain the cardio and strength benefits by going slower through the exercise moves. Sorry. Do you want the Gains? Kick it up a notch. You got this!

The fun part is doing the 8 rounds in 4 minutes. Use every 20 seconds to the absolute max, use the 10 seconds to recover as much as you can, and then keep going! It is over so quickly, you are left wanting more!! You can add time to the Tabata workouts, but always start with the 8 rounds, and go from there.


Tip #6


During the 10 second rest periods, please remember to BREATHE. Catch your breath, girlfriend. It is a quick 10. Resting for even 10 seconds is crucial to finishing the intervals and getting your maximum benefits of toning, and burning TONS of fat and calories. And Do Not Stop. Keep going and finish your workout. 4 minutes will FLY!  The 20/10 protocol goes together perfectly! Maximize BOTH, and you are Golden! Add in more time or exercises to your workouts as you learn.


Tip #7

Endless Combinations. Have Fun with it!

When trying out different Tabata workouts try to engage in as many muscle groups as you can when completing the intervals. The beauty of it? There are endless combinations.YES!!!

Boredom is a thing of the past for me with workouts now, and coming up with new Tabata combos to try is the absolute best! It is so much fun to put them together, and depending on your favorites, they can be tailored to your lifestyle, and coupled with another program you are currently completing. And adding in weights? Whoa! What a flipping game changer. Oh my Goodness! Once you master the 20/10 interval rules of Tabata, stepping it up with strength training will change your LIFE!!


A Few of my Favorites for Energy, Clarity, and Focus

Beekeepers Naturals I use these Badass Beekeepers Naturals products are awesome and really are helpful for focus, energy, calmness, sleep, and boosting my immune system. My favorite part? It is Brain Fuel. All products are Gluten-Free, Non-GMO, Non-Toxic, and made by nature. My favs include B.LXR Brain Fuel Vials, Throat spray, Bee Pollen, and the B. CHILL Raw Honey + Hemp. Beekeepers Naturals will change your life. I have been using

for 5+ years and it is incredible. Tons of nutrients, superfoods and it gives you tons of natural energy, clarity, focus and a super healthy life! All the products are excellent. Use my Code JBAUCOM15 for 15% OFF!

Check out this blog post page for all the products I personally use and recommendations on supplements, juices, and my amazon storefront and shop The Spiritual Root Shop for Hormone Balance Nutrition, Thyroid and PCOS supplements, hormone balance supplements, amazing books, shake options, juicing options and everything you never knew you always wanted. Enjoy!

Health and Fitness Disclaimer: I am not a doctor or licensed medical professional and never claimed to be. Any information or tips I share in my blog, posts or on social media are from my own experiences and journey, so please do your own research to find out what works best for you. See you doctor for information related to your own health, medication, etc. See other disclosure for more information.


Conclusion and Thoughts

So what do you think? Are Tabata workouts for you? In my opinion, you will be hooked, my friend. Especially if you are having a setback with any Thyroid deficiency right now, or in healing mode. Long Cardio sessions are a no-no, and the Tabata workouts replace that, AND you burn fat and calories long after you finish your sweat sesh! Listen to your body. She knows what the heck is up. 😉 The Solution is always TABATA. HIIT it up Girl!           

4 Minutes to Fit.


See the Tabata Shoulder Workout BELOW adding weights in.

GET IT. tabata HIIT workout with weights 8 rounds 8 moves for weight training

How do you know where to start? Or, start again?

I found weight lifting again after several years of not doing anything, except an occasional bike ride or hike, and I realized how much I missed it and was actually pissed off that I stopped lifting. I used to be super toned, had muscle definition, and it was part of my lifestyle. Life just got busy, and other priorities took over, along with my own energy levels showing 0.0. Anyway, I absolutely fell in love all over again, but this time was different. It truly saved my life.

See my blog post on my true passion here with resistance training and lifting, and show you how you can fit it into your lifestyle no matter how busy you get, and how it can change your LIFE! I am super excited to share! See that Blog Post here!

Sources Tabata Workout for Beginners Here!

Another Awesome Article and Source – The Real Tabata: A Brutal Circuit from the Protocols Inventor Here!

why tabata workouts rock 7 tips to success check it out at jenbaucom.com     why tabata workouts rock showing 7 tips to success tabata, HIIT, strength train, thyroid workout



Disclaimer The advice and discussions presented on this website and in our products are solely for informational, entertainment, and educational purposes only. The information given is meant to serve as self-help for personal use only. Jennifer Baucom and Jen Baucom LLC are not licensed to provide financial, legal, or health advice.

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