Tabata Training

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From regularly teaching Tabata workouts in BaseFit Gym in East London, I have witnessed dramatic strength and cardiovascular improvements from all of the regulars in my classes over a 2 month period. A type of High Intensity Interval Training (HIIT), Tabata workouts will ramp up your metabolism and have you burning more body fat than bouts of long, low-intensity cardio.

So what is Tabata?

Tabata forces the body to work at a high intensity using intervals. Traditional Tabata uses a format of 20/10; 20 seconds work time to a 10 seconds rest time over 8 rounds or exercises. The work intervals can consist of a variety of different exercises or by using the same exercise repeated 8 times.

You can do Tabata at home or in your garden!

What are the benefits of Tabata training?

 "...MORE TRAINING BENEFITS IN A SHORTER TIME FRAME."

The short duration of the workout and fast paced structure of Tabata keeps you focused and motivated throughout, bringing a higher level of excitement and intensity than a regular cardio workout. Working using high intensity intervals in the Tabata style has shown to increase the efficiency of your aerobic and anaerobic systems.

Training at close to your maximum effort for short bursts, your body works anaerobically - this means 'without oxygen'. After around 10 seconds your body will require oxygen as a fuel source and start to use the aerobic system, unable to keep going further using the anaerobic system. Because of the switch between the two systems your body will be forced to increase the efficiency of both with the added benefit of training the fast twitch and slow twitch muscle fibres simultaneously - essentially getting more training benefits in a shorter time frame.

After the session your metabolic rate will be increased. This means there is a higher demand for energy required to fuel your body in a resting state as you need more food to recover efficiently. Your body is now burning more calories at rest, ultimately leading to greater amounts of fat loss. More on metabolism here.

How to do a Tabata workout.

Using the 20/10 approach, either pick one exercises for the 20 second work time and rest for 10 seconds or pick a mixture of 8 cardio and resistance exercises to focus on more muscle groups. You can repeat the 8 exercises after a rest time if you wish to lengthen the session.

Remember! Tabata aims to bring your heart rate as close to its maximum as possible so try to go 'all-out' for each of the 20 second work intervals. Only attempt Tabata if you are healthy and have no known medical conditions.

Using time to break up the work/rest time is  a simple way of gauging the intensity. Heart rate can also be used to give a more specific measure - for more on using heart rate in HIIT, check out my article HIIT Heart Rate.

Here are some Tabata workouts you can do at home.

1. Cardio focused Tabata 20/10 - Total 14-18 min

Warm-up 5 mins jogging and dynamic stretching

Perform each of these exercises for 20s resting for 10s before moving to the next:

Mountain Climbers - in a press-up position keep your arms straight while driving your knees alternately towards your chest.

  • High Knees
  • Mountain climbers
  • Burpees
  • Tuck jump
  • High knees
  • Mountain climbers
  • Burpees
  • Tuck jump

(Rest for 1 min and repeat once more if desired)

Warm-down 5 mins easy jogging and static stretching

2. Bodyweight legs focused Tabata 20/10 - Total 14-18 min

Perform each of these exercises for 20s resting for 10s before moving to the next:

Incorporating legs exercises such as squats will force you to  use your larger muscle groups - burning more energy.

  • Alternate lunges
  • Squats
  • Ski-jumps
  • Close stance squat
  • Alternate lunges
  • Squats
  • Ski-jumps
  • Close stance squat

(Rest for 1 min and repeat once more if desired)

Warm-down 5 mins easy jogging and static stretching

Try some of these sessions out today and feel free to email LetsTrain1@gmail.com with any questions.

Dejan.

Dejan HIIT nutrition tabata Training Weight Loss Workout

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