If you ask most people why they don’t work out, the answer is simple: not enough time.
But here’s the good news—you don’t need hours in the gym to see results. In fact, with the right workout, four minutes is all it takes.
That’s why high-intensity interval training (HIIT), including Tabata, has become one of the most effective and time-efficient ways to burn fat, build endurance, and boost metabolism.
Tabata vs. HIIT: What’s the Difference?
Both have been proven to burn fat quickly and efficiently, boost speed and endurance, and help with weight loss. Both HIIT and Tabata focus on high-intensity bursts of exercise, followed by short recovery periods. They’re designed to burn fat fast, improve endurance, and support weight loss. However, there’s one key difference:
- Tabata follows a strict structure—8 rounds of 20 seconds max effort followed by 10 seconds rest (totaling 4 minutes).
- HIIT workouts vary in timing, with longer work and rest intervals, making them more flexible.
In short, all Tabata is HIIT, but not all HIIT is Tabata.
Is Tabata Good for Weight Loss?
Absolutely. A 2013 study by the American Council on Exercise (ACE) found that Tabata burns calories quickly and significantly boosts cardiovascular endurance.
Plus, Tabata taps into the “afterburn effect”, meaning your body continues burning calories for hours after your workout—something steady-state cardio can’t match.
If you’re short on time but want maximum fat loss, calorie burn, and muscle endurance, Tabata is one of the most effective workouts you can do. And is even great for beginners.
You can read up on a few other studies on the fat loss benefits of HIIT training here, here, and here.
What is a Tabata Jump Rope Workout?
One of the core benefits of jumping rope is that you can switch up intensities on the fly, making it a great training tool for Tabata workouts.
If you’re eager to try a jump rope Tabata, here’s a fun one for you to try:
This Tabata HIIT workout combines three Tabatas to create a Tabata Trio! Here’s the rundown:
Tabata One
20 seconds of Jumping (step of your choice) with the 1/4 LB rope from the Get Fit Bundle
10 seconds Rest
20 seconds of Bodyweight Squats
10 seconds Rest
20 seconds of Jumping
10 seconds Rest
20 seconds of Squat Jumps
10 seconds Rest
20 seconds of Jumping
10 seconds Rest
20 seconds of Bodyweight Squats
10 seconds Rest
20 seconds of Jumping
10 seconds Rest
20 seconds of Squat Jumps
10 seconds Rest
Tabata Two
20 seconds of Jump Rope Jacks with the 1/2 LB rope from the Get Fit Bundle
10 seconds Rest
20 seconds of Alternate Foot Step
10 seconds Rest
20 seconds of Jump Rope Jacks
10 seconds Rest
20 seconds of Alternate Foot Step
10 seconds Rest
20 seconds of Jump Rope Jacks
10 seconds Rest
20 seconds of Alternate Foot Step
10 seconds Rest
20 seconds of Jump Rope Jacks
10 seconds Rest
20 seconds of Alternate Foot Step
10 seconds Rest
Tabata Three
20 seconds of Jumping (step of your choice) with the 1/4 LB rope
10 seconds Rest
20 seconds of Pushups
10 seconds Rest
20 seconds of Jumping
10 seconds Rest
20 seconds of Plank Up-Downs
10 seconds Rest
20 seconds of Jumping
10 seconds Rest
20 seconds of Pushups
10 seconds Rest
20 seconds of Jumping
10 seconds Rest
20 seconds of Plank Up-Downs
10 seconds Rest
Over to you!
Let us know if you tried our Tabata workout or what is a Tabata workout you enjoyed in the comments below! Be sure to follow Crossrope on Youtube and Instagram for more great workouts like this one!
Happy Jumping!
Ready to try it? Grab a jump rope, set a timer, and get moving! 🚀
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