Sports and Physical Exercises

No Time for Workouts? Then Try Tabata Protocol | Dr. Berg

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No Time for Workouts: Then Try This!

Dr. Eric Berg


If you"ve never heard of the Tabata Protocol, let me tell you all about it. This form of exercise is getting all kinds of positive attention right now and busy, working individuals love it because it"s a form of exercise you can do quickly that produces significant weight and fat loss results FAST.


no time for workout


The Tabata Protocol is a series of 8, intense, 20-second workouts with 10 seconds of rest in between these 20 second spurts.

Tabata workouts burn 15 calories a minute, while walking burns about 4 calories a minute.

That’s quite a difference.


So, if you were doing a Tabata mountain climber-workout, it would look like this:  

tabata protocol

-          20 seconds of mountain climbers going really hard

-          10 seconds of rest

-          20 mountain climbers (hard)

-          10 seconds of rest


That would be one minute.

Then, the second minute, do the same.

-          20 mountain climbers (hard)

-          10 seconds of rest

-          20 mountain climbers (hard)

-          10 seconds of rest


Do a total of 8 reps of actual climbers (4 minutes of exercise total).

That will burn almost 100 calories.  

It only totals up to 2 and ½ minutes where you’re actually working hard, yet it"s intensely effective for helping you burn fat, toning your muscles, and getting yourself in great shape, no matter how busy you are with work, school, family, and other commitments.

And you only have to do it 4 times per week—not even every day.

It has to be a super intense full body workout. 

Here are some examples: 

  • Burpees

  • Mountain climbers

  • Battling ropes

  • Spin Bikes

  • Kettle Bells 

But it has to involve th e whole body and it has to be intense.

Try this for busting past weight loss plateaus and for quick workouts on busy days and see what happens to you!  

 Anybody can fit into these short bursts of exercise.

I’ve got some great links to examples of exercises you can do for Tabata workouts below!


See more Fitness Advice from Dr. Berg Video Blog.

Dr. Eric Berg

Last updated: Mar 27, 2022 00:07 AM