Tabata 101

Tabata 101 is the first installment of a two-part blog series highlighting this popular, high-intensity workout.

Tabata… a HIIT for getting fit.

This High-Intensity Interval Training (HIIT) program delivers maximum fitness benefits in a short-duration workout. Tabata is a great option when you are pressed for time or want a change from more traditional workout programs.

The Protocol

A single Tabata workout is 4 minutes in duration and consists of two parts: work and rest.

1. Work: 20 seconds of full effort
2. Rest: 10 seconds recovery
3. Repeat: Complete workout and rest cycle 8 times
4. Exercises: 1, 2, 4, or 8 exercises can be included per workout

An Example

1. Push-up (20 sec), Rest (10 sec)
2. Jumping Jacks (20 sec), Rest (10 sec)
3. Air Squat (20 sec), Rest (10 sec)
4. Jump Rope (20 sec), Rest (10 sec)
5. Repeat 1-4 (4 min)

A Bit-a Tabata History

• Who: The Tabata protocol was developed by researcher Izumi Tabata.
• How: His landmark study compared the following training programs:
  • Traditional aerobic training: 5X/Week @ 60 min/workout
  • HIIT: 20 sec work, 10 sec rest repeated 8X
• Results: HIIT and traditional training equally improved aerobic endurance. Tabata also improved anaerobic capacity while the traditional did not.
• Summary: Tabata is an effective training protocol for improving aerobic and anaerobic fitness.

Try Tabata

Follow the guidelines below and give Tabata a try.

• Bod Squad: Use body-weight exercises to reduce the need for specialized equipment.
• Experiment: Try Tabata at a lower intensity to get comfortable with the protocol.
• Choose Wisely: Select exercises you can perform safely and that match your fitness goals.
• Modify: Alter exercises to match your current fitness level and progress as your fitness improves.
• Stack It: When ready, try multiple Tabatas back-to-back with a brief rest (1-3 min) between each.
• Warmup & Down: Use a dynamic, full-body warmup before and warm down afterward.
• Tech Support: Use a Tabata app to select exercises and add music to time your workout.

Share Your Tabata Thoughts!

Stay tuned for our next Tabata article. In the meantime, tell us about your experiences engaging in Tabata. What advice would you give to someone just starting out? Post a response below and let us know!

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