One of the biggest challenges that many gym goers face is finding the time to train. Every day in the gym I over hear would be fitness enthusiasts cry and complain, “I don’t have time to work out.” So today’s topic is “Time for TABATA.” I am going to introduce you to some of the ways that I employ this advanced training technique to create a high intensity, result producing, and time efficient workout.
THE HISTORY OF TABATA
Tabata training was discovered and refined by Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports in Tokyo. They conducted research studies comparing two groups of athletes. The first group trained at a moderate intensity level for one hour while the second group employed the high intensity Tabata approach with workouts lasting four minutes and 20 seconds. The research found that the Tabata group increased both their aerobic and anaerobic capacity while the first group only increased their aerobic capacity.
THE TABATA PROGRAM
To create a Tabata program, we select key exercises (bodyweight or resistance) for each Tabata effort. Each effort only lasts four minutes, but will likely feel like the longest four minutes of your life. The structure of each Tabata is as follows:
A BASIC TABATA WORKOUT
Assuming you have already done a 5-10 minute active warm-up , here is a basic workout done with bodyweight.
INTERMEDIATE TABATA WORKOUT
For this intermediate workout, we are going to use weighted exercises.
Okay folks for the grand finale, I’m going to share something extra special with you. Here is an advanced version of a Tabata workout that I cruelly give to my advanced clients. I call it a Tabata Circuit. You will perform one set of the following 8 exercises in a row using the 20 seconds on/10 seconds off intervals. Repeat this for 8 total rounds for 32 minutes of joy!
I hope this article inspires you to incorporate Tabata training into your workout programming. If you would like help designing your workouts or help reaching your goals, please reach out to a personal trainer at one of our Onelife Fitness facilities.