Workout format
What Are Tabata Workout Intervals?
A Tabata workout is an interval format of 20 seconds of work followed by 10 seconds of rest; the classic version repeats that 8 times for 4 minutes. In Kettlebell Body, Tabata-style blocks use the same 20/10 timing, and the workout specifies the movement, side, and total block length.
By Trevor Shan · Founder & head coach · Published · Updated · 3 min read
Key takeaways
- The app uses 20 seconds of work followed by 10 seconds of rest.
- Follow the prescribed exercise and side for each work interval.
- Read the total duration: not every block lasts four minutes.
The example in the video
Trevor describes 20 seconds of snatches on the right, 10 seconds of rest, then 20 seconds on the left and another 10 seconds of rest. The pattern continues according to the workout.
He mentions blocks of different lengths. The example explains the timer; use the actual exercises and duration shown in your session.
Following the timer
Read the complete block before you begin. Work during the work interval, recover during the rest interval, and prepare for the next assigned movement or side. A 20/10 pattern does not by itself specify an exercise, weight, or training intensity.
Try it in a complete workout
Frequently asked questions
Is every Tabata workout four minutes long?
The classic 20/10, eight-round version is four minutes. Kettlebell Body workouts commonly use 4-, 6-, 8-, or 12-minute Tabata-style blocks; follow the duration displayed in your workout.
How is Tabata different from EMOM?
Tabata-style intervals specify fixed work and rest periods. EMOM starts the prescribed reps each minute and leaves the remainder of the minute for rest.
Video transcript
Read the video transcript
What is Tabata? Tabata is just a pacing strategy. So just think of it as simple as this. 20 seconds on, 10 seconds off. So for example, it could be 20 seconds of snatches on the right side, 10 seconds off, meaning you're not doing anything, you're resting, then 20 seconds of snatches on the left side. 10 seconds off, 20 seconds on, 10 seconds off, 20 seconds on, you get the idea. It's just a pacing strategy, right?
And that could go on for four minutes, six minutes, eight minutes, 12 minutes, depending on how long we set it for. Okay, so that is what Tabata means.
Train with a clear plan.
Kettlebell Body is a kettlebell and bodyweight training app by coach Trevor Shan: an eight-week Foundation program (four workouts a week, one kettlebell in Month 1, then two), coach-led exercise videos, guided timers, and progress tracking. It is available on iOS and Android, and Foundation Week 1 is free with no card required.
Week 1 is free with no card required; membership is US$29.99/month or US$239.99/year after that. Compare kettlebell apps
