I’m sure by now you’ve heard of Tabata Training, or some version of it.

Tabata training was designed in the 90’s by a Japanese scientist, Izumi Tabata and  his colleagues, at the National Institute of Fitness & Sports in Tokyo.  They compared the results of moderate high intensity training and high intensity interval training (HIIT) among athletes.  They concluded that the athletes who performed HIIT saw increases in their aerobic (cardiovascular) system as well as anaerobic (muscle) system capacities, whereas athletes who did moderate high intensity training only improved their aerobic system, but had little to no increase in their anaerobic system.

So what does that mean for you? Tabata training is an excellent training method to add to any fitness program.  You can throw it in at the end of your regular exercise routine, supplement your usual cardio with it (I do- you’ll almost never see me on an elliptical or treadmill.  I rather bust out a 4 minute Tabata session than park myself on an elliptical), or if you’re short on time, it’s a great way to squeeze in some exercise on a day where you may otherwise skip it all together.  After all, it only takes 4 MINUTES!

Due to high intensity of the workout, another great benefit of Tabata Training is the after-burn effect (EPOC)- where you continue to burn calories for up to 24 hours after finishing this exercise, whereas with regular exercise, your calorie burn quickly returns to normal once you stop exercising.

 

Tabata Training Breakdown:

• Traditionally done with one exercise- squats, burpees, boxing, etc.  The possibilities are endless.  However, many trainers often incorporate different exercises.

• 8 rounds of 20 sec intervals, each followed by 10 seconds rest.

• Go all out on the 20 seconds of exercise.  If you’re not exhausted by the end of the 4 minutes, you didn’t push hard enough.

Although Tabata Training offers numerous benefits, it is NOT recommended if you are prone to strokes & heart attacks, have high blood pressure, or are out of shape- due to the intensity of the workout. As always, please consult with a medical professional before beginning any exercise program. 

As you can see, the variations of this type of training are endless.  You can make up as many as you like to keep things interesting.

Now all you need now is a timer and 4 minutes.  Go!

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