Tabata Training In Abu Dhabi – Burn Fat Fast

Get fit fast and lose fat fast with these great example tabata training 4 minute workouts in Abu Dhabi. Created to help anyone – no age or ability restrictions.
tabata training in Abu Dhabi, UAE with professional personal trainer Jonny Parr

Tabata Training In The UAE

Article Contributor: Andrew

For fitness enthusiasts in Abu Dhabi and Dubai, Tabata training might already be a term you’re familiar with. Perhaps you’ve even put yourself through the intense paces of this workout format.

Now, for those new to the concept, I’d like to take a deeper dive into the fundamentals of Tabata training, explaining its structure, and emphasizing why it’s advantageous for you to integrate this method into your weekly exercise routine.

To lay the groundwork, let’s cover the structure of Tabata workouts, which is delightfully straightforward:

Table Of Contents

Select an exercise (for instance, squats)

Engage in as many squats as possible for 20 seconds, then follow that with 10 seconds of rest
Continue this process for 8 total cycles

Your total active workout time comes to 4 minutes

Indeed, just 4 minutes.

But don’t be fooled—these will be an intensely challenging 4 minutes that push your limits, possibly accompanied by discomfort. However, the results you stand to gain are extensive and profound.

Tabata training isn’t exclusive to any particular setting; whether in Abu Dhabi or elsewhere, it can be adapted to a plethora of exercises, utilizing either your body weight or various equipment. 

The beauty lies in its vast versatility and simplicity which facilitates an easy start for anyone interested.

Yet, when choosing exercises, I highly suggest opting for those that involve comprehensive body movement and target the central muscle groups, such as the glutes, lats, hamstrings, quads, and so on. Engaging these muscles can dramatically boost your metabolic rate, leading to more substantial and satisfying results.

Intensity: The Cornerstone of Tabata Training in the UAE

Allow me to emphasize just how critical the intensity you apply in your Tabata workouts truly is, particularly when you’re engaged in these sessions in bustling cities like Abu Dhabi and Dubai. It’s imperative to understand that the effectiveness of this training regimen is heavily dependent on how much effort you put into it. Regardless of whether you’re a beginner or an advanced fitness enthusiast, the objective remains essentially the same; you need to push yourself to operate at a hefty 85-100% of your maximal effort during those intense 20-second intervals of vigorous exercise.

This may sound daunting at first, and indeed, Tabata training has a reputation for being challenging, even for seasoned athletes. When you’re just starting out with this high-intensity interval training (HIIT), it can feel particularly tough. The profound level of exertion required often leaves participants breathless, drenched in sweat, and perhaps questioning their life choices mid-workout!

However, as someone who has witnessed the transformative power of Tabata, I want to assure you that the initial struggle is not in vain. As you persevere through each session, your body starts to adapt, your endurance improves, and your metabolic rate can skyrocket. Gradually but surely, you’ll begin to notice the changes – increased stamina, improved muscular definition, and possibly a significant reduction in body fat percentage.

The singular beauty of Tabata workouts lies in their brisk nature. Despite the short duration, they’re crafted to yield maximum results – a lure that keeps many dedicated individuals coming back for more. Indeed, once you overcome the initial shock to the system and start to observe the fruits of your labor, you’ll realize that every drop of sweat, every gasp for air, and every moment spent pushing past your comfort zone was unequivocally worthwhile.


Key Points:


  • Intensity is crucial for effective Tabata training

  • Effort levels of 85-100% during 20-second intervals are recommended

  • Initial challenges lead to long-term benefits such as improved endurance and metabolic rate

  • Tabata workouts offer maximum results in a short duration

  • Persistence and pushing past comfort zones are key to reaping the rewards

Sample Tabata Routines

Below, I’ve provided two distinct routines for you to try. Both are designed to cater to different fitness levels and preferences to ensure that everyone can find a suitable workout regimen.

Bodyweight Routine

The first routine is a bodyweight circuit, perfect for beginners or those who prefer not to use any equipment. It involves several exercises that target various muscle groups throughout the body, providing a well-rounded approach to fitness. The beauty of this routine lies in its simplicity and the fact that it can be performed anywhere, anytime, without the need for any special gear.

Warm-Up: Before starting your routine, always make sure to warm up with dynamic stretches or light cardio for about 5 to 10 minutes to get your blood flowing and reduce the risk of injury.

Exercises: The workout includes push-ups, sit-ups, squats, lunges, planks, and jumping jacks. Each exercise targets different areas, from your core to your lower and upper body, ensuring comprehensive engagement of muscles.

Repetitions and Sets: For each exercise, aim to perform 10-15 repetitions and repeat the circuit 2-3 times. Remember to take short breaks between sets to catch your breath and keep your heart rate up.

Cool Down: After completing the circuit, cool down with static stretches or a few minutes of walking to help your muscles recover.

TRX Suspension Training Routine

The second routine takes advantage of a TRX suspension trainer, a versatile piece of equipment that allows for a vast array of exercises that can improve strength, balance, flexibility, and core stability. This routine is slightly more advanced, offering progression for those who have mastered the basics of bodyweight training or are looking for a new challenge.

Setting Up: Ensure your TRX is secured safely to a sturdy anchor point before starting your workout. The height can typically be adjusted depending on the exercise and your fitness level.

Exercises: Some of the exercises included in this routine are TRX rows, TRX chest press, TRX squats, and TRX hamstring curls. These exercises engage multiple muscles simultaneously, as you have to constantly stabilize your body against gravity.

Intensity: To increase the intensity, you may adjust your positioning relative to the anchor point; the closer your feet or hands are to the anchor point, the harder the exercises will become. You can also add more repetitions or sets.

Balance and Core Engagement: Focus on maintaining good form throughout the exercises. The TRX routine requires strong core engagement and balance, making it an excellent workout for those aiming to improve their overall functional fitness.

These routines offer variety and scalability, which means they can be modified to become more challenging as you progress. Try alternating between them throughout the week to keep your workouts diverse and engaging. Always listen to your body and consult with a fitness professional if needed to ensure your routine is safe and effective for you.

Routines’ Guidelines

  • Tackle the first exercise and complete all 8 rounds, dedicating 4 minutes in total to it.
  • Once done, allow yourself a sufficient rest period before moving on to the second exercise, adhering to the same 8-round protocol.
  • Work through all 4 exercises. If you do, the overall active workout time will be about 16 minutes.
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Benefits of Working with a Male or Female Personal Trainer for Tabata Training in Abu Dhabi, Dubai, or Sharjah

Tabata training is a high-intensity interval workout that’s great for getting fit fast. Whether you choose a male or female personal trainer in Abu Dhabi, Dubai, or Sharjah, there are some awesome benefits to consider.


Personalized Attention: A personal trainer will create a Tabata workout plan that fits your fitness level and goals. They’ll watch your form closely to make sure you’re doing each exercise safely and effectively.

Motivation Boost: It’s easy to push yourself harder when someone is cheering you on. Your trainer will be your personal cheerleader, keeping you motivated through every intense round of Tabata.

Flexibility and Comfort: Some people might feel more comfortable working with a trainer of the same gender, while others may prefer the opposite. In Abu Dhabi, Dubai, and Sharjah, you can choose a trainer who makes you feel at ease, which can help you focus on your workout.

Expertise in Fitness: Both male and female trainers have the knowledge and skills to guide you through Tabata training. They can offer tips on nutrition and recovery to help you get the best results.

Accountability: Having a set appointment with a trainer means you’re less likely to skip your workout. They’ll hold you accountable, making sure you stick to your Tabata routine.

Variety in Workouts: Trainers keep things interesting by mixing up your exercises. This not only keeps boredom at bay but also challenges different muscle groups for a full-body workout.

Results Tracking: Your trainer will track your progress, showing you how much you’ve improved since starting Tabata training. This can be a huge confidence booster!

Remember, the key to a successful fitness journey is finding the right personal trainer who understands your needs and can guide you through the challenging yet rewarding world of Tabata training.

In Summary.....

Remember, there’s no need for high-end gym equipment or endless hours of training. Moreover, these routines are perfectly compatible with the comfort of your living room, easily fitting in during an episode of your favorite Netflix show.

Tabata is simple, flexible, and incredibly effective for burning fat and enhancing mental well-being.

So why not give it a try? Embrace the intensity, commit to the process, and watch as the transformation begins!

Find the best male or female personal trainer in Abu Dhabi, Dubai, Sharjah, Ajman or RAK to help you with Tabata training at home or in the gym

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