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The purpose of this study is to analyze the effects of cardio exercise and tabata method on body weight, body fat, and physical fitness. This study applied experimental design with pretest and posttest. A total of 27 respondents were all males and had BMI over 25.0 (overweight and obese). They were then divided into 3 groups: control (K1), cardio group (K2) and Tabata group (K3), each consisting of 9 individuals. K1 did not receive any intervention. While K2 and K3 were received six-weeks interventions, three times per week. K2 performed jogging and skipping training at 55% 70% HRmax during 40-minutes. While K3 performed squat trust and skipping 8 sets at 90%-95% HRmax. There were significant differences between groups for all body composition measures. In conclusion, Tabata method represents an effective way in reducing body weight and body fat, but it is no better than cardio exercise in improving physical fitness.

The Effect of Cardio and Tabata Exercises on Decreasing Body Fat, Weight and Increasing Physical Fitness