Why Tabata MUST be part of your Workout

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:

• Maximum effort x 20 seconds.
• Rest x 10 seconds.
• Complete 20 seconds on, 10 seconds off for 8 rounds of each exercise.

The idea is to push yourself as hard as possible for the 20 second interval. Rest 10 seconds. This is considered one round. You will need to complete 8 rounds of the individual exercise before moving on to the next exercise.

A BASIC TABATA WORKOUT
Assuming you have already done a 5-10 minute active warm-up , here is a basic workout done with bodyweight.

• Pushups ( 4 minutes)
• Crunches (4 minutes)
• Squats (4 minutes)
• Burpees (4 minutes)

This is an intense 16 minute workout that requires no equipment that can be done at the gym, at home, or in a hotel room if you are on the road.

INTERMEDIATE TABATA WORKOUT
For this intermediate workout, we are going to use weighted exercises.

• Squats (4 minutes)
• Bench Press (4 minutes)
• Lat pulldown (4 minutes)
• Ball Slams (4 minutes)

You will need to choose weights that allow 10-20 repetitions per set in each Tabata. Start light on Day 1 and increase load as your work capacity increases, but not to the point where your form suffers. It is imperative that these movements be performed flawlessly. If your form starts to fail, decreased your weights.
 
ADVANCED WORKOUT
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!

• Dumbbell bench press
• Pushup
• Pullup
• Burpee
• Deadlift
• Air squat
• Kettle bell swings
• Sit ups

 
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.

In Health,
Brian Cavanaugh