Tabata originated in the research of Japanese scientist Dr. Izumi Tabata in the 1990’s. He and his team conducted a study to determine the benefits of interval training.
High Intensity Interval Training (HIIT) is a type of workout that increases your heart rate and metabolism instantly.
It implements a work to rest ratio of 20 seconds of intense work to 10 seconds of rest.
Click here to read about the history of tabata
In summary, the study showed that intermittent, high intensity exercise maximally works both aerobic and anaerobic systems. Basically, you’re going to get a great workout in a short amount of time. Click here to learn about the difference between aerobic and anaerobic.
We typically do 8 rounds of a single movement, using the 20/10 interval and will incorporate 4 to 5 different movements, making this about a 20 to 25 minute workout.
If you are new to exercise, we would encourage you to be careful and scale back appropriately. This can be done by lowering the rounds to 4 or 6 and only doing 2 or 3 different movements.
Want to try a tabata?
Here’s some ideas:
—TOTAL BODY—
6-8 Rounds of :20 work and :10 rest (spend 8 rounds at each movement)
-Sit Ups
-Calorie Row/Bike
-Push Ups
-Air Squat
*Rest for 1:10 in between each movement.
—UPPER BODY—
6-8 Rounds of :20 work and :10 rest (using a set of dumbbells)
-Strict Press
-Curls
-Single Dumbbell Tricep Extension
-Bent Over Rows
*Rest for 1:10 in between each movement.
—LOWER BODY—
6-8 Rounds of :20 work and :10 rest (using a kettlebell)
-Russian Kettlebell Swings
-Goblet Squats
-Glute Bridge Hold
-Goblet Lunges
*Rest for 1:10 in between each movement.
—CORE—
6-8 Rounds of :20 work and :10 rest
-Sit Ups
-Plank
-Russian Twists
-Mountain Climbers
*Rest for 1:10 in between each movement.