Introduction
Juggling the various commitments of the day-to-day with a satisfying and effective workout can be difficult, so I’ve been looking at the options for training where time is limited.
Tabata training is one of the options and has been around since 1996 when Dr Izumi Tabata (National Institute of Fitness and Sport, Kagoshima, Japan) conducted a study that compared training for sustained 60-minute periods against shorter, high-intensity interval sessions.
The interval sessions led to a greater increase to both aerobic and anaerobic energy systems and the interval training raises the metabolic rate for longer after training. As a result more calories are consumed during and after the session – helping to shift the body fat.
The real beauty lies in the interval training sessions being much shorter than the longer aerobic sessions and much easier to fit in to our busy schedules.
How to do it
A Tabata program is normally 4 minutes long. You train hard for 20 seconds and then rest for 10 seconds, this is then repeated 7 times. The key to Tabata training is to work as hard as you can in the 20 seconds have a short recovery and then do it just as hard the next time.
It’s useful to use an interval timer such as this Gymboss one as it’s easy to keep track of where you are in the interval:
Which exercise to choose?
You can choose any exercise you like to do a Tabata session but it is recommended that you pick ones that will use large muscle groups to get the most benefit from it. Pick exercises such as mountain climbers, skipping, sprinting, kettlebell swings or bodyweight squats.
Try this:
I often do this at the end of a 1:1 strength session or circuits class but be warned it’s not easy!
Burpees 20 seconds, rest for 10 seconds x 8 sets
If this is too hard try building up to this by having a longer recovery period. For example:
Week 1: Work Hard 20 seconds, Rest for 30 seconds x 8 sets
Week 2: Work Hard 20 seconds, Rest for 20 seconds x 8 sets
Week 3: Work Hard 20 seconds, Rest for 10 seconds x 8 sets – this is TABATA
Once you are able to achieve a complete Tabata I would recommend that you only do this once or twice a week as it’s very demanding on the body. Don’t forget to cool down and stretch at the end of your Tabata workout.