Tabata training

An anonymous woman grabs a heavy kettlebell on the floor in preparation for a workout at the gym.

Tabata training, a HIIT-style workout was originated by Dr. Izumi Tabata in the early 90s to assist the Olympic Speed Skating team but has quickly made a name for itself in the exercise industry.

The classic Tabata workout is done in eight rounds of 20 seconds of maximum effort (as many reps as possible: AMRAP) and 10 seconds of rest, totaling about 4 minutes. Now, when we say maximum effort, we mean giving it all you’ve got, pedal to the metal.

So, what makes this workout style more beneficial than others?

Our bodies have two major energy systems, the aerobic and anaerobic systems. Aerobic exercises (powered by oxygen) are any activities that use muscle groups and can be maintained continuously, like dancing, hiking, jogging, or swimming. In contrast, the anaerobic system (fueled by energy stored in our muscles already) is considered any intense physical activity for a very short duration of time, like a HIIT workout, powerlifting, or sprinting.1

With Tabata, you get the best of worlds! Studies show that these fast and furious HIIT workouts cultivate the aerobic and anaerobic systems at the same time; while also increasing the amount of oxygen you use during your exercise.2

Tabata is also a great exercise for fat burning. Pushing your body to its max, causes your heart rate to increase and uses up a ton of energy, making it the ultimate calorie burner! Because it uses the anaerobic system it depletes the body’s oxygen, and replenishing that oxygen burns up calories long after the workout.3

These workouts can be done with equipment or body-weight movements making it an extremely versatile style of workout and can look very different depending on what body area you want to focus on.

Here is an example of a Tabata workout (a 4-minute round could use a range of exercises or consist of the same exercise!)

Core:

  • Plank dips 20 seconds + rest 10 seconds
  • Flutter kicks 20 seconds + rest 10 seconds
  • Heel touches 20 seconds + rest 10 seconds
  • Dead bug 20 seconds + rest 10 seconds

Lower Body:

  • Sprinting 20 seconds + rest 10 seconds
  • Mountain climbers 20 seconds + rest 10 seconds
  • Squat jacks 20 seconds + rest 10 seconds
  • High knees 20 seconds + rest 10 seconds

Same Exercise:

  • Airdyne Bike 20 seconds + rest 10 seconds

Tabata workouts can be challenging and they should be… you are giving it everything you’ve got! So, like any other workout regime, remember to listen to your body, keep things simple, and build up your cardio endurance  – you got this!

References:

  1. Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ. Aerobic vs anaerobic exercise training effects on the cardiovascular system. World J Cardiol. 2017;9(2):134-138. doi:10.4330/wjc.v9.i2.134
  2. Tabata, I. Tabata training: one of the most energetically effective high-intensity intermittent training methods. J Physiol Sci 69, 559–572 (2019). https://doi.org/10.1007/s12576-019-00676-7
  3. Lu Y, Wiltshire HD, Baker JS, Wang Q, Ying S. The effect of Tabata-style functional high-intensity interval training on cardiometabolic health and physical activity in female university students. Front Physiol. 2023;14:1095315. Published 2023 Feb 27. doi:10.3389/fphys.2023.1095315