You’ve probably heard of countless different workout styles and routines, all of which are meant to help you reach your fitness goals. You may want to increase strength, lose weight, improve flexibility or build muscle. Whatever yours goals are, most exercise programs can help you reach them, as long as you stick to the plan.
Tabata training is a high-intensity interval training (HIIT) workout, with focus on low weight, high repetitions and shorter resting periods
History of Tabata
Tabata training was developed by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour.
The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
If performed correctly and in moderation, Tabata training can give great results and takes up less time of your day!
A typical Tabata training program is divided into a number of different exercises, depending on what bodypart(s) you’re focusing on, with each exercise lasting no longer than 4 minutes.
- Intense workout for 20 seconds.
- Rest for 10 seconds.
- Complete 8 rounds.
To achieve maximum result, its important to push yourself as hard as you can on each round, and enjoy the 10 seonds rest inbetween.
This works for pretty much any exercise; squats, push-ups, burpees or any other muscle groups you would focus on.
Personally I use this program for lower body, at least once per week. It can be achieved anywhere, anytime and no equipment necessary.
Below is an example of a 30 minute, Tabata Style Full Body Workout.
Tabata Full Body Workout
- Push-ups (4 minutes).
- Jump Squats (4 minutes).
- Reverese Lunge (4 minutes).
- Kettlebell Swing (4 minutes).
- Mountain Climber (4 minutes).
Start with push-ups. Perform them for 20 seconds at a high-intensity. Rest for 10 seconds, and then go back to doing push-ups for 20 seconds. Once you complete eight sets of push-ups, rest for two minutes
Next, move on to jump squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for two minute, and then do Reverse Lunge. After Reverse Lunge, move on to Kettlebell Swing and finish the workout with mountain climbers.
Happy Training! 🙂