How to Create a Tabata Workout

Tabatas: They're a double-edged sword. They're amazing because they take only four minutes. Tabatas are simultaneously terrible because... they take only four minutes, which means you can assume it will be four minutes of pure torture. 

If you're not yet familiar, a tabata is a type of HIIT (high-intensity interval training) that involves eight rounds of 20 seconds of work followed by 10 seconds of rest. Considering how quickly 20 seconds go by, this basically means you want to sprint that entire time — and really enjoy your 10 seconds of rest, because it won't feel like nearly enough.

Tabatas are excellent for any human, and particularly the human who's short on time. As an added bonus, you can make a tabata consisting of literally any movement that you want, and any number of different movements that you want.

Guess what else? You can create any tabata you tackle using your Atlas Wearables watch so that you can track all those sweet, sweet metrics. Here's how to do it.

1. Click on Workouts.



2. Click + to add a new workout.


add workout

3. Tap on the Mode field to update it.


change workout mode

4. Choose Guided Tabata Style.


guided tabata style

5. Update the Number of Rounds to 8.


number of rounds


You're now ready to add your first exercise! Tap on the blue button.

6. Choose your first exercise.

I'm going to do push-ups, so I start typing that in.


add push-ups


Select it to add it to your tabata.


first exercise

7. Update the Exercise Target.

Atlas is set to measure this movement based on reps. We want to change that. Tap on the three white dots in the blue circle to the right of the exercise.


change exercise target


Because a tabata is measured in time (20 seconds on, 10 seconds off), we want the Atlas watch to measure our exercises based on duration, so...

8. Select Duration.





9. Update the times.

Set Duration to 00:20 and Rest to 00:10. This means that you'll do push-ups for 20 seconds and then rest for 10 seconds.


workout times


10. Continue this process for the remaining exercises. 

Here's what my next four rounds look like. Remember, you can do anything you want.


first four rounds


11. Store your workout in the appropriate folder. 

Once you're done creating the workout, tap Next in the top right corner. Select where you want the workout to go. I'll select Home Body. 

home body workouts

Here's my completed workout!


finished workout


And here are the eight rounds of exercise, equaling four minutes of fitness.


eight rounds