Tabata Training

The tabata training method is named after the Japanese scientist who brought this type of training to the worlds attention following his 1996 study.

Tabata training is a type of high intensity interval training (HIIT), an exercise strategy that uses short periods of high intensity work, interspersed with recovery periods. A tabata interval consists of 20 seconds of all out maximum effort, followed by 10 seconds of rest. This sequence is repeated 8 times (i.e. a total of 4 minutes).

In my training sessions, depending on the session length and the client’s fitness levels, I will get my client to perform between 4-8 tabata intervals in a workout.

Don’t let the shortness and simplicity of tabata fool you though. Tabata intervals are hard, but are fantastic boosters of anaerobic and aerobic endurance, as well as being very metabolic. When performed correctly and at the right intensity, tabata training is a great way to increase your fitness as well as burn fat in a short and intense workout.

I vary my tabata sessions with performing multiple exercises (up to 8) in the 4 minute tabata interval.

Why not give a tabata session a try yourself! Below is a 20-minute workout to put to the test!

Get a clock out and perform the following 8 exercises, one after the other, for 20 seconds each followed by a 10 second rest interval in between each exercise. Perform for 5 rounds.

Let me know how you go!

1. Kettlebell goblet squat

2. Mountain climbers

3. Kettlebell swing

4. Push-up

5. Medicine ball russian twist

6. Medicine ball slams

7. Tricep dip

8. Dumbbell weighted alternate lunges

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