Tabata Training

Today for my RIPPED Class I decided to introduce most of the class to a form of exercise many were not familiar with or formerly introduced to.  After a 5 minute active warm-up that included "high knees, jumping jacks, lateral touches, and butt kicks" to name a few, I explained to the class the high intensity interval training called TABATA.

Tabata was founded in Japan by Izumi Tabata.  Professor Tabata conducted many experiments and found that high intensity interval training improves aerobic energy systems as well as their anaerobic energy systems. Conversely, moderate high intensity training only improved aerobic energy systems and had little to no increase in anaerobic energy systems.  Another great thing about tabata is that it allows you to burn much more fat than steady state moderate exercise. If your goal is to burn fat, gain lean muscle, increase muscular and cardiovascular endurance, and energy than this is for you.

The basis of Tabata is intervals.  20 seconds work, 10 seconds rest, and repeat.  4 different exercises, 8 intervals.  So a sample tabata design would be the following:

Pushups for intervals 1 and 3
Dumbbell rows for intervals 2 and 4
Squat jumps for intervals 5 and 7
Lunge pulses for intervals 6 and 8

One tabata circuit last about 4 minutes.  A total of 2 minutes 40 seconds work and 1 minute 20 seconds rest., not bad at all.  The goal is to go ALL OUT during each interval for 20 seconds.  Add as many circuits as you would like targeting different parts of your body.  Make sure that you warm up prior to starting your tabata workout.  Once you are done do an active cool down to prevent muscle injury.  Prepare by having water or some form of electrolyte available to consume and if at any point you feel overwhelmed STOP and rest.

Here is a timer to assist you with your program:

Tabata Timer

Tabata Video: