What Is Tabata Training?

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what is tabata training

by Healthoria.com

One form of cardio training gaining tremendous popularity is Tabata workouts. They’re quick, effective, and backed by scientific studies.

Here’s what you should know about Tabata workouts, and if it’s right for you.

What Is Tabata Training?

Tabata training is based on a 1996 study by Japanese scientist Dr. Izumi Tabata. He used two groups of athletes to determine the effects of high intensity interval training compared to moderate paced training.

Group A (moderate intensity)
The first group exercised at a moderate pace for one hour, five times per week, for six straight weeks.

Group B (high intensity)
The second group exercised at a very high intensity for only four minutes, four times per week, for six straight weeks.

After the six week period it was discovered that Group B (high intensity) had significant cardiovascular and muscular gains compared to the other group.

The high intensity workouts were dramatically shorter (only 4 minutes), and one day less per week, but showed greater results.

These four minute intervals are the basis of modern day Tabata training.

See Also: Tabata workouts for beginners

How To Do A Tabata Workout

The original study was used with an exercise bike to control, and monitor, intensity of exercise. But today’s Tabata training includes a wide assortment of exercises to choose from.

The most important element of Tabata training is intensity, and intervals. Each exercise will be performed at a very high intensity for 20 consecutive seconds. You would then rest for 10 seconds and repeat the cycle until you’ve finished four consecutive minutes.

Here’s an example four minute Tabata Workout:

Push-ups, 20 seconds
Rest 10 seconds
Push-ups, 20 seconds
Rest 10 seconds

Squats, 20 seconds
Rest, 10 seconds
Squats, 20 seconds
Rest, 10 seconds

Burpees, 20 seconds
Rest, 10 seconds
Burpees, 20 seconds
Rest, 10 seconds

Jumping Jacks, 20 seconds
Rest, 10 seconds
Jumping Jacks, 20 seconds
Rest, 10 seconds

This four minute routine would be one round of a Tabata Workout. As you become more comfortable with Tabata and increase endurance you would then increase the number of rounds in your workout.

Example Tabata Workouts

Tabata Workout #1

Tabata Workout #2

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