Tabata is a style of high-intensity interval training (HIIT) that typically involves 20 seconds of maximum effort, followed by 10 seconds of rest, for a certain number of rounds. It was founded by Japanese scientist Izumi Tabata, who compared the effects of moderate vs high-intensity training.
The Origin Of Tabata
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 per cent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.
What Does A Tabata Workout Look Like?
Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:
- Work out hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.
You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups.
An example of a Tabata workout:
- Push-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Burpees (4 minutes)
- Mountain Climbers (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 one minute.
Next, move on to squats and repeat the sequence of 20 seconds on, and 10 seconds off. Once you finish eight sets of squats, rest for one minute, and then do burpees. After burpees, finish the workout with mountain climbers.
Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want to improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.
