Calories Burned Tabata Calculator

Calculate calories burned during Tabata HIIT workouts based on your personal data and exercise type.

4 minutes • 8 rounds • 20s work / 10s rest

Personal Information

Weight

Height

Age

Gender

Select Tabata Exercise

Workout Configuration

Number of Tabata Rounds

1 round = 4 minutes (8 intervals)

Rest Between Rounds (minutes)

Intensity Level

Workout Structure

Calories Burned

Total Calories

Calories/Minute

Total Minutes

Workout Breakdown

Exercise Details

Exercise: -

MET Value: -

Intensity Factor: -

Work Time: -

Personal Metrics

BMR: -

Body Weight: -

BMI: -

Rest Time: -

Calorie Comparison

Tabata (Your Workout)

0 cal

Running (6 mph)

0 cal

Cycling (moderate)

0 cal

Walking (3.5 mph)

0 cal

Health Insights

Workout Benefits

Recommendations

About Tabata Training

What is Tabata?

Tabata is a high-intensity interval training (HIIT) protocol developed by Dr. Izumi Tabata. It consists of 20 seconds of ultra-high intensity exercise followed by 10 seconds of rest, repeated for 8 rounds (4 minutes total). This protocol has been scientifically proven to improve both aerobic and anaerobic capacity while burning significant calories.

Benefits of Tabata Training

🔥 High Calorie Burn

Burns more calories in 4 minutes than traditional cardio in 30 minutes due to EPOC (excess post-exercise oxygen consumption).

⏱️ Time Efficient

Complete workout in just 4 minutes, perfect for busy schedules while delivering maximum results.

💪 Improves VO2 Max

Significantly improves aerobic capacity and cardiovascular fitness in a short time period.

🏃 Afterburn Effect

Continues burning calories for hours after the workout due to increased metabolic rate.

How Calories Are Calculated

Our calculator uses the following formula based on metabolic equivalents (METs):

Calories = MET × Weight (kg) × Time (hours) × Intensity Factor

MET: Metabolic equivalent specific to each exercise type
Weight: Your body weight in kilograms
Time: Duration of active exercise (excluding rest periods)
Intensity Factor: Adjustment based on your effort level

Best Tabata Exercises

Bodyweight

• Burpees
• Mountain Climbers
• Jump Squats
• High Knees

Cardio Equipment

• Stationary Bike
• Rowing Machine
• Treadmill Sprints
• Elliptical

Strength Training

• Kettlebell Swings
• Thrusters
• Battle Ropes
• Medicine Ball Slams

Safety Guidelines

Always warm up for 5-10 minutes before starting Tabata
Start with 1-2 rounds if you're a beginner
Maintain proper form even at high intensity
Stay hydrated throughout the workout
Cool down and stretch after completing the session
Consult a healthcare provider before starting any new exercise program