Tabata Treadmill Workout

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Oooooh, I have another great treadmill workout for you guys! I did a Tabata workout, which is interval training of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated 8 times for a total of four minutes. My total workout time, including warm-up and cool-down, was only 20 minutes, but it kicked my butt!

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise. [source]

Pretty cool stuff, right? With this in mind, here’s how my Tabata worked on the treadmill:


Instead of fiddling around and adjusting the speeds on the treadmill during the Tabata, I set it for 9.5 and then just hopped on and off as needed. For the 10-second rests, I stood with one foot on each side of the treadmill, and when it was time to run again, I held onto the rails and (carefully) started running at 9.5 again. It worked out really well.


After my workout, I came home and chowed down on lunch. I made a big salad topped with roasted chicken, prunes, olives, Bulgur Salad with Kale and Grapes, roasted Brussels sprouts, balsamic vinegar, truffle oil, and truffle salt. Holy yum! I rule at making salads.

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After lunch, I enjoyed a whole wheat Sandwich Thin with White Chocolate Wonderful spread on top.

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A few hours later, I snacked on an Apple Cinnamon & Pecan KIND Bar and chugged some water. I wasn’t all that hungry, but I figured I needed something in my stomach before CrossFit. We have a benchmark workout on the agenda for tonight!

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I’m off to walk Murphy! Enjoy the evening, friends!



  1. Pingback: Three Cool Things
  2. Question about the tabata: for the break, do you step off the treadmill, or use the interval setting and set it for a low speed?

  3. Pingback: Sip & Stretch

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