WHAT IS A TABATA?
The protocol for Tabata training is doing high intensity exercise that gets the whole body involved for 20 seconds, followed by a rest period of 10 seconds. This is repeated for eight times for a total of four minutes of workout time. The key to making this workout most effective is to work as hard as you can in the 20 seconds, getting as many reps as possible in that time.
Studies have shown that high intensity interval training, such as Tabata training, is more efficient than traditional long, slow aerobic exercise in increasing anaerobic capacity, aerobic fitness, and fat loss. High intensity Interval training will increase your metabolic rate and causes you to burn more calories even after your training is over.
Sample Tabata workout:
(perform a full body warm up for 5-8 minutes before beginning workout ex: jumping jacks, walking lunges, light jogging etc)
Alternating split squat jumps Start in a split stance one leg in front of the other. Squat down, then jump up as high as possible and switch back leg to front position, and front leg to back as quickly as possible in mid-air. Begin next jump immediately upon landing.
Medicine ball jump squats Hold medicine ball at chest level, sink down into a squat position feet shoulder width apart. From this position jump as high as you can reaching medicine ball up to the ceiling as you jump up. Bring medicine ball back to chest level as you sink back into squat position. Try to land softly and repeat jumps for the 20 second interval.
Burpees Stand with feet hip width apart and squat to floor and place hands on the floor in front of you. In an explosive movement, jump feet out behind you so you are in a push up position. Immediately jump feet back to start, and stand up and repeat.
Mountain climbers Begin in pushup position on hands and toes. Bring right knee in towards chest, resting foot on floor. Jump up and switch feet in air bringing the left foot in and the right foot back. Continue alternating as fast as you safely can for the desired amount of time.
Go all out with each exercise for 20 seconds
Rest 10 seconds between each of the four exercises
Repeat each of the four exercises 1 more time for a total of 8 intervals
The protocol for Tabata training is doing high intensity exercise that gets the whole body involved for 20 seconds, followed by a rest period of 10 seconds. This is repeated for eight times for a total of four minutes of workout time. The key to making this workout most effective is to work as hard as you can in the 20 seconds, getting as many reps as possible in that time.
Studies have shown that high intensity interval training, such as Tabata training, is more efficient than traditional long, slow aerobic exercise in increasing anaerobic capacity, aerobic fitness, and fat loss. High intensity Interval training will increase your metabolic rate and causes you to burn more calories even after your training is over.
Sample Tabata workout:
(perform a full body warm up for 5-8 minutes before beginning workout ex: jumping jacks, walking lunges, light jogging etc)
Alternating split squat jumps Start in a split stance one leg in front of the other. Squat down, then jump up as high as possible and switch back leg to front position, and front leg to back as quickly as possible in mid-air. Begin next jump immediately upon landing.Medicine ball jump squats Hold medicine ball at chest level, sink down into a squat position feet shoulder width apart. From this position jump as high as you can reaching medicine ball up to the ceiling as you jump up. Bring medicine ball back to chest level as you sink back into squat position. Try to land softly and repeat jumps for the 20 second interval.Burpees Stand with feet hip width apart and squat to floor and place hands on the floor in front of you. In an explosive movement, jump feet out behind you so you are in a push up position. Immediately jump feet back to start, and stand up and repeat.Mountain climbers Begin in pushup position on hands and toes. Bring right knee in towards chest, resting foot on floor. Jump up and switch feet in air bringing the left foot in and the right foot back. Continue alternating as fast as you safely can for the desired amount of time.Go all out with each exercise for 20 seconds
Rest 10 seconds between each of the four exercises
Repeat each of the four exercises 1 more time for a total of 8 intervals
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