Tabata training is a type of high-intensity interval training (HIIT) that involves short bursts of intense exercise followed by short periods of rest. The Tabata protocol, which is the most common way to do Tabata training, involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times for a total of four minutes.
Tabata training is based on the idea that short bursts of intense exercise can be more effective for improving fitness than longer periods of moderate-intensity exercise. When you exercise at a high intensity, your body’s metabolism is boosted for up to 24 hours after your workout. This means that you continue to burn calories even after you’ve finished exercising.
Tabata training has been shown to be effective for improving a variety of fitness components, including:
Tabata training. Photo by Cliff Booth
In the next section, we will discuss the benefits of Tabata training in more detail.
One of the most well-known benefits of Tabata training is that it can help you burn more calories than other types of exercise. In fact, a study published in the journal Medicine & Science in Sports & Exercise found that Tabata training burned an average of 17% more calories than traditional cardio workouts.
This is because Tabata training involves short bursts of intense exercise, which raises your heart rate and metabolism to a high level. This high-intensity level of exercise causes your body to burn more calories during your workout and for up to 24 hours after your workout.
Tabata training is also a great way to improve your cardiovascular health. Cardiovascular health refers to the health of your heart and lungs, and it is important for overall health and well-being.
Tabata training can improve your cardiovascular health by increasing your heart rate and VO2 max. VO2 max is a measure of how much oxygen your body can use during exercise, and it is a good indicator of your cardiovascular fitness.
Tabata training can also help you build muscle strength and endurance. Muscle strength is the ability of your muscles to exert force, and muscle endurance is the ability of your muscles to keep working for a long period of time.
Tabata training challenges your muscles to work at a high intensity, which helps them to become stronger and more endurance. This can be beneficial for people who want to improve their performance in sports or other activities that require strength and endurance.
Tabata training can also help you lose fat. Fat loss is the process of burning more calories than you consume, and Tabata training can help you do this by increasing your calorie burn.
In addition, Tabata training can help you improve your metabolism, which is the rate at which your body burns calories at rest. A faster metabolism means that you burn more calories even when you’re not working out, which can help you lose fat more easily.
Tabata training can also improve your athletic performance. Athletic performance refers to how well you perform in sports or other physical activities.
Tabata training can improve your athletic performance by helping you build muscle strength and endurance, and by improving your cardiovascular health. This can make you a better athlete and help you perform better in your sport or activity.
The Tabata protocol is the most common way to do Tabata training. It involves 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times for a total of four minutes.
The exercise you choose for your Tabata workout can be any exercise that you can do at a high intensity. Some popular Tabata exercises include:
Tabata training. Photo by Marcus Aurelius
Here are some sample Tabata workouts that you can try:
| Exercise | Interval | Rest | Number of Rounds |
|---|---|---|---|
| Sprints | 20 seconds | 10 seconds | 8 |
| Jumping jacks | 20 seconds | 10 seconds | 8 |
| Burpees | 20 seconds | 10 seconds | 8 |
| Mountain climbers | 20 seconds | 10 seconds | 8 |
Warm up properly: Before you start your Tabata workout, be sure to warm up your body with some light cardio and dynamic stretches. This will help to prevent injuries.
Listen to your body: If you’re feeling pain, stop the exercise and rest. Tabata training is a high-intensity workout, so it’s important to listen to your body and not push yourself too hard.
Gradually increase the intensity: As you get fitter, you can gradually increase the intensity of your Tabata workouts. This will help you to see results and avoid plateauing.
Be consistent: The key to getting results from Tabata training is to be consistent with your workouts. Aim to do Tabata training 3-4 times per week.
Find a workout buddy: Working out with a friend can help you stay motivated and accountable. You can also push each other to work harder.
Vary your workouts: To avoid boredom and plateauing, try to vary your workouts. You can do this by changing the exercises you do, the intensity of your workouts, or the length of your workouts.
Have fun! Tabata training should be fun. If you’re not having fun, you’re less likely to stick with it. So, find a way to make Tabata training fun for you. Maybe you can work out with a friend, or maybe you can listen to music while you work out.
Tabata training is a great way to improve your fitness in a short amount of time. It is a challenging workout, but it is also very effective. If you are looking for a way to burn calories, improve your cardiovascular health, build muscle strength and endurance, or lose fat, Tabata training is a great option for you.
Read more about fitness and workouts from our blog posts here
