Tabata Intervals

So what is Tabata, exactly?

In 1996, Izumi Tabata partnered with the Japanese Olympic Speed Skating team to research the efficacy of various methods of cardiovascular interval training. The team measured the VO2 max- the maximum capacity of your body to transport and use oxygen during a period of exertion or work against specific intensity intervals followed by short rest periods. In essence they were seeking to find the work to rest ratio that would allow for the highest intensity of heart rate for the shortest time- thus creating the most effective training method to improve speed, build explosive strength, and increase aerobic capacity.

After testing several methods, the team discovered that it was the 20 Second Full Intensity/10 Second Rest ratio that proved to be superior for both improved aerobic and anaerobic capacity. This format of 8 intervals repeated for 8 cycles became known as the Tabata Protocol.

Technically, The Tabata Protocol can be performed with any exercise. You can choose bicycle sprints, or mix and match with up to 8 different exercises. I suggest choosing exercises with compound movements to incorporate multiple muscle groups into the workout. This will help to keep the heart rate up for the entire cycle as well.

Choose Any Exercise

1 Interval = 20 Seconds Full Intensity / 10 Seconds Rest

8 Intervals = 1 Cycle

8 Cycles = 1 Tabata

Tabata is a form of HIIT or High Interval Intensity Training, a popular buzzword in the fitness community for its association with rapid fat loss. The idea is the these short, high intensity exercise cycles increase heart rate multiple times throughout a single workout, raising one's lactate threshold and burning fat. I have to say I have experienced this, and I sometimes find that I feel stronger and leaner after a single Tabata workout.

I love this format because its easy to follow and modify for any fitness level- and its boosts results like no other interval training method!

See below for my easy Sunday Night Tabata Cycle. This was the perfect way to get a quick sweat before the end of a lazy weekend.

Are you ready to try Tabata? Comment below with your favorite exercise and how you plan to incorporate Tabata into your workouts!

https://www.youtube.com/watch?v=OArkkS1fbCw