Tabata Training

Tabata training is a form of interval training invented by Izumi Tabata in the 1990's. This specific type of interval training involves performing 20 second intervals of all-out intensity, followed by 10 seconds of rest. This cycle is repeated 8 times, making the entire workout last only 4 minutes. The short duration of the workout, along with the positive effects that interval training is producing, are likely the main reasons for the Tabata method's rising popularity.

In a 1996 study, Tabata and his colleagues found that 7-8 bouts of ultra-intense cycling with 10 seconds of rest between each bout, 5 days per week for 6 weeks, resulted in both aerobic and anaerobic energy system improvements. This was compared to a training regime involving 6 weeks of moderate intensity endurance training of 60 minutes per day, 5 days per week resulted in improvements in aerobic capacity, but not in anaerobic capacity. The high intensity interval regime not only improved both energy systems, the Tabata-style groups aerobic capacity was much larger than the moderate intensity group.

Tabata style training has been used mostly by athletes, but is quickly gaining popularity among the general population. The most commonly performed Tabata workouts involve sprinting either indoors or outdoors.

Tabata-style workouts can be done in a variety of ways, such as on an exercise bike, in a pool, and even using a cross trainer or elliptical machine. My favorite way to use Tabata training is during circuit training. Examples of great exercises for Tabata training are pushups, skipping, jump squats and lunges.

It might seem tempting to replace all of your workouts with Tabata training, it is not really the best idea. A variety in your fitness routine is always ideal to avoid injuries. Due to the exhausting nature of Tabata workouts, it is a good idea to ease into it slowly, by performing a warm up and by starting with one Tabata workout per week, and slowly graduating to two or three.

Here is an example of Tabata:

Warm up:

4 minutes: 8 cycles of 20 seconds sprinting, 10 seconds rest
cool down

You can even incorporate different exercises if you want to do more:

Pushups for 20 seconds, 10 seconds rest
Skipping for 20 seconds, 10 seconds rest

Repeat 4x

burpees for 20 seconds, 10 seconds rest
plank for 20 seconds, 10 seconds rest

Repeat 4x

cool down

Happy training!