We all want to save time. With a ‘Tabata’ style workout we can. The Tabata is a challenging high intensity interval training (HIIT) style workout where 20 seconds of work is put out with 10 seconds of rest for 8 total rounds. Overall workout time is 4 minutes per Tabata. Talk about a time saver!
In this episode I dive a bit deeper into the Tabata’s origin and provide sample workouts (like below) to help the listener and reader get started or kickstart an exercise program.
History: Japanese Scientist Dr. Izumi Tabata and his team lead a study at the National Institute of Fitness and Sports in Kagoshima Prefecture, Japan in the 1990s
The Study and Results:
- Moderate exercise for 1 hour x 5 days a week x 6 weeks = improved aerobic (cardiovascular) fitness, little change in anaerobic (muscular)
- High intensity exercise for 4 minutes x 4 days x 6 weeks = improved aerobic and anaerobic fitness levels
Benefits of Tabata:
- Improved aerobic fitness
- improved anaerobic fitness
- Mimics sports with high intensity such as Wrestling, Jiu Jitsu or Mixed Martial Arts (MMA)
- Saves time since each round is only 4 minutes
Example Tabata Workouts (20s work / 10s rest for 8 movements):
- Basic (body weight only):
- Push ups to air squats to Supermans to jumping jacks to crunches to lunges to couch/bench dips to mountain climbers
- Intermediate (body weight + kettlebell):
- Kettlebell swing to air squats to Supermans to kettlbell swings to jumping jacks to crunches to lunges to kettlebell swings
- Advanced (body weight + various equipment):
- Kettlebell swing to assault bike to strap lat pulls to mountain climbers to hanging knee raises to push ups to dumbbell curl to press to sprawl on yoga ball
Summary: Tabata is a high intensity interval training (HIIT) style workout that takes 4 minutes each round that increases both aerobic and anaerobic fitness.
Source: Merriam-Webster. (n.d.). What does ‘tabata’ mean? Merriam-Webster. Retrieved December 31, 2021, from https://www.merriam-webster.com/words-at-play/what-does-tabata-mean-hiit
*Originally aired on ‘Up In The Morning’ podcast in December 2021