Tabata

Tabata is a science-based high-intensity interval protocol built on 8-round (4-minute) blocks of 20 seconds of maximum effort and 10 seconds of rest. The Tabata class at O’Wellness Beytepe applies this protocol across 5–6 different movement blocks within a 30-minute session.

Class structure: dynamic warm-up, Tabata blocks of 4 minutes each (squat jump, mountain climber, kettlebell swing, push-up, burpee, plank variations), 1–2 minutes of active rest between blocks, and cool-down. Movements are mostly bodyweight, with light equipment added when needed.

Tabata is an ideal format for members who are short on time but want high efficiency; 2 sessions a week deliver sufficient effect for conditioning and fat burning.

Class flow

Duration	Section
6 min	Dynamic warm-up
20 min	5–6 blocks × 4 minutes (20 sec maximum effort / 10 sec rest)
4 min	Cool-down and stretching

For first-timers

• The 20 seconds must truly be maximum effort; otherwise the protocol does not work.
• It is normal to reduce the number of blocks in your first class.
• Because the intensity is high, do not come on a full stomach.

Where does it fit in the weekly programme?

2 times a week is enough; not placed on the same day as strength days. For current times weekly schedule page, and for all formats, see group classes page.

Attendance and booking

Group classes are included in all membership categories. For classes with limited studio capacity, you need to make a booking in advance and cancel at least 4 hours before if you cannot attend. Arriving a few minutes early means you won't miss the warm-up and can tell the instructor your goal. If you are not a member, you can join this class as part of the free trial day; membership options or you can have a look at enquiry form .

If you have a health condition that could affect this class (cardiovascular condition, recent surgery, pregnancy, acute pain), consult your physician before attending and inform your instructor.