Workout format
What Are Tabata Workout Intervals?
Watch Trevor explain the app’s Tabata-style intervals: 20 seconds of work, 10 seconds of rest, repeated for the prescribed block.
Trevor · Founder & head coach · 3 min read
Full video · 0:32 · Trevor
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.
What it is
In Kettlebell Body, a Tabata-style block alternates 20 seconds of work with 10 seconds of rest. The workout specifies the movement, side, and total block length. This familiar interval pattern is often called Tabata; the classic four-minute version contains eight work intervals.
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 the Foundation sample
The sample page includes the actual exercise prescription, warm-up, mobility work, and baseline feedback.
Frequently asked questions
Is every Tabata workout four minutes long?
The classic 20/10, eight-round version is four minutes. The app also uses Tabata-style blocks of other lengths; 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.
Start Foundation Week 1 free in the app. Follow guided sessions, use the timers, and record your results.
