Fitness
Benefits of Tabata training for glucose health
By Gary Scheiner MS, CDCES
Published: Jun. 10, 2025
5 min read
The content in this article should not be taken as medical advice. Please consult with your healthcare provider regarding your individual health needs.
A long time ago, my Pappy told me that if something seems too good to be true, it probably is. But what if I told you that you could get the benefits of a 60-minute workout—and then some—in just 20 minutes? Sounds hard to believe, right?
Over the past several decades, high-intensity interval training (HIIT) has gained popularity. HIIT involves short bursts of intense exercise followed by brief rest periods, repeated multiple times. For example, walking briskly for four minutes, then sprinting for one minute, and repeating the cycle six times for a 30-minute workout. It’s challenging, but it can help burn calories, boost cardiovascular fitness, improve insulin sensitivity, and help with glucose management—all in a relatively short time. Let’s look at what Tabata training is and all its benefits.
Taking HIIT to the next level with Tabata training
Developed by a Japanese exercise physiologist to enhance the strength and endurance of Olympic speed skaters, Tabata training is one of the most intense forms of HIIT. The structure is simple but demanding: 20 seconds of maximum-effort exercise followed by 10 seconds of rest, repeated eight times for a four-minute set. After a short break, you switch to a different exercise and repeat. Completing four sets takes just under 20 minutes.
What does a Tabata workout look like?
Tabata exercises engage large muscle groups and should allow for quick transitions between work and rest. Some great options include:
- Push-ups
- High-knee running in place
- Lunges
- Kettlebell lifts
- Stationary cycling
- Jump rope
- Mountain climbers
- Burpees
- Squat jumps
- Step-ups
- Jumping jacks
- Ab crunches/sit-ups
The key is intensity—those 20-second bursts should be performed at your absolute maximum effort. Maintaining that level across eight rounds is no small feat. Tabata training will get your heart rate up fast and push your cardiovascular limits.
The benefits of Tabata
So why put yourself through a demanding 20-minute ordeal? There are several reasons.
You don’t need a lot of equipment
Most Tabata exercises can be performed at home, using nothing more than your body weight or household objects to serve as “resistance.” It is also easy to “take with you” when you travel. But you will need a timer, ideally in the form of a clock that displays minutes and seconds. Most smartphones provide this feature within their stopwatch app.
You don’t need a lot of time
Tabata can produce significant gains in strength and stamina without spending countless hours at a gym. Little to no prep is required, although a few minutes of warm-up and cooldown (in the form of light aerobic activity) is a good idea. Just a few minutes of Tabata training can provide the benefits of moderate-intensity workouts lasting far longer.
You can meaningfully improve glucose health
High-intensity interval training like Tabata has been shown to boost glucose metabolism and improve insulin sensitivity—two important factors for managing glucose levels over time. Some research even suggests these workouts can increase calorie burn for hours after you're done, which may also help support more stable glucose throughout the day.
Of course, everyone’s body responds differently. That’s where tools like Stelo come in, enabling you see how your glucose responds to different foods, habits, and activity 24/7. If you’re curious how this style of exercise affects your unique glucose patterns, Stelo can help you spot trends and tailor your routine for better results.
Is Tabata right for you?
Tabata workouts are a thrilling challenge that can push your limits and build resilience towards your fitness goals and strength. Expect to be sore the day after your first several workouts.
While major injuries are rare, muscle strains and overuse injuries can occur. It can be helpful to practice the exercises you plan to do at a slower, less-intense pace before attempting to perform them in a Tabata format. It is also sensible to perform just one or two four-minute rounds before building up to a full five rounds. This allows you to increase your stamina safely.
With any form of exercise, there’s a risk of over-taxing your heart and circulatory system. This type of high-intensity workout might not be the best choice for those with underlying health conditions, such as:
- A family history of heart attack or stroke
- High cholesterol
- Obesity
- Smoking
- Diabetes
- A sedentary lifestyle
If any of these apply to you, or if you are concerned about other health issues, check with your healthcare team before attempting a Tabata workout. An exercise stress test can help determine if it’s an ideal workout for you.
Ready to give Tabata training a try?
Tabata training makes efficient use of time and requires very few resources. With its potential to improve insulin sensitivity and support glucose regulation, it can be a valuable tool in a well-rounded approach to health. And if you’re using Stelo, you don’t have to guess how it’s working for you. You can see it for yourself, round after round.
The production of this article was sponsored by Stelo by Dexcom.
Author profile
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Gary Scheiner MS, CDCES
Gary Scheiner is the owner and Clinical Director of Integrated Diabetes Services, a practice specializing in intensive insulin therapy and advanced education for children and adults throughout the world.