It’s no secret that I’m a fan of high intensity interval training (HIIT). The short burst/high intensity workouts have been my go-to, especially post-baby, since my time in the gym has been limited!
What are Tabata intervals?
Tabata inervals are a form of HIIT created by Izumi Tabata using 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).
In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.
The original Tabata Protocol requires the following:
- 5 minutes of warm-up
- 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
- 2 minutes cool-down
These workouts originated with experienced athletes. With that being said you should be advised to ease into this workout slowly, and perform it using your own body weight and cardio equipment.
Here are 5 fun workouts using Tabata intervals:
*always consult a physician before entering into a new exercise program*
1. Heavy Bag
2. Full Body Workout:
This chick is badass and she does a great job of explaining the workout. This is a great bodyweight workout to try using Tabata! Remember, consult a physician before starting new exercise and ALWAYS warm-up properly before beginning.
3. BODY ROCK AB Assassin WORKOUT:
One of the safer ones I saw was the one Gina posted last week. I was watching some of the treadmill workouts and they were not something I would recommend. Try this Turkey Tabata workout. It’s 20 minutes and it’s awesome. If you have any issues with your hips do not put the incline up so high, or try another method like the bike or elliptical.
Have you tried tabata training? What’s your favorite way to utilize it?
Have a great weekend!