The Art of Tabata Training

Founded by Japanese scientist Dr. Izumi Tabata, Tabata training is a high intensity interval training protocol used to maximize benefits with the least amount of time to achieve those results. Tabata training consists of a 20/10 work to rest ratio which is repeated 8 times. A 20/10 work to rest ratio is defined by 20 seconds of all out exercise followed by 10 seconds of rest. It is designed to increase strength, improve flexibility, build muscle, and increase cardiorespiratory endurance. In a study conducted by Dr. Izumi, two groups were tested on their overall aerobic and anaerobic capacity over a six week period. Group one was subject to a moderate level exercise program; one hour workouts, five days a week for six weeks; meanwhile group two was subject to a high intensity level exercise program; four minutes and twenty seconds workouts (includes 10 second rest periods), four days a week for six weeks. In conclusion, even though group 1 showed improvements, group 2 displayed a greater increase in aerobic capacity as well anaerobic capacity over the six week period. Overall, tabata is an efficient and effective workout to increase an individual’s aerobic and anaerobic capacity.

Sample Tabata Workout

Exercise Time Repetitions
Bodyweight Squats 20s/10s 8x
Mountain Climbers 20s/10s 8x
Push-ups 20s/10s 8x
Burpees 20s/10s 8x

*Between exercises rest for 1 min*

Total Workout = 20 minutes

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