Go To The Next Level Of Fitness With Tabata Training


Common Tabata exercises can include kettlebell swings

Tabata training is one of the most popular types of high intensity interval training (HIIT).

It takes only 4 minutes and will push your body to its limit with 8 rounds consisting of 20 seconds of work followed by 10 seconds of rest.

Intensity is the key to Tabata workouts and if you still have something left in the tank at the end of four minutes then you didn’t go hard enough!

Why Tabata?

Dr. Izumi Tabata, a Japanese physician and researcher, conducted a study that highlighted the benefits of training for a short period of time at high intensity.

Over six weeks, the performance of athletes training for four minutes at high intensity just four times per week was compared to that of athletes training at moderate intensity for one hour, five times per week.

While both groups improved their aerobic capacity (cardiovascular fitness), the group that trained using the 20/10 Tabata protocol also improved their anaerobic capacity (strength, speed and power).

By training for just 120 minutes compared to 1,800 minutes over six weeks, high intensity training provided more benefits and has since been used by both athletes and non-athletes around the world to get huge benefits in a short amount of time.

Benefits of Tabata Training

  • Improves cardiovascular fitness
  • Develops strength, power and speed – using explosive, high intensity exercises help to build muscle and improve your power generation and speed
  • Great for weight loss – Tabata workouts burn lots of calories and raise your metabolism so that you continue to burn more calories throughout the day
  • Easy to tailor to your goals – Choose exercises that get you closer to your goals e.g. sprints to improve your long distance running or push-ups to improve your strength
  • Ideal for a busy lifestyle – Tabata will give you maximum results in the shortest amount of time
  • You can do it anywhere with no equipment – do jump lunges in the park or do sprints on the bike at the gym
  • Provides the ultimate variety – Use almost any exercise and switch it up so that you don’t get bored

How To Do A Tabata Workout

Grab a stopwatch, choose a single exercise and go hard out for 20 seconds followed by 10 seconds of rest, repeated eight times for a total of four minutes.

High intensity is the key! Give it everything for those 20 seconds and really focus on slowing your breathing to recover faster during your rest periods.

Think positively and try to use your mental strength to help you to push to your maximum.

Tabata Pushups

Take your Tabata workout outdoors for added variety

Although Tabatas can be performed with any exercise, focus on full-body exercises that allow you to push at high intensity for the best results.

Some popular Tabata exercises include:
•    Burpees
•    High Knees
•    Sprints (running, cycling, swimming)
•    Stair Climbs
•    Mountain Climbers
•    Jump Lunges
•    Kettlebell Swings

It is also popular to combine multiple Tabatas together to form longer workouts at a slightly lower intensity.

Although doing so is not following the Tabata protocol technically, it is still a great way to train your whole body and get an intense workout in a short amount of time.

Try doing three consecutive Tabatas that train different muscle groups or alternate two exercises during a single four minute Tabata.

Whichever way that you choose to do your Tabata, give it everything!

The intensity that is required for Tabatas to be effective is not ideal for everyone so if you are unsure about whether it is suitable for you check with your doctor or exercise professional.

Don’t forget to warm up, cool down and stretch for optimal recovery and refuel your body with quality foods to get the amazing results that this type of training will give you!