A Tabata is a quick high-intensity workout that helps boost your metabolic rate quickly thus causing your body to burn fuel (calories) over an extended amount of time. Most people choose a Tabata workout because they can get quick results in less time.
The history of Tabata
Tabata is named for the scientist who tested to see whether a group of athletes who trained at a moderate intensity for one hour 5 days a week or a group of athletes who trained for 14 minutes a day. Yes, just 14 minutes! They did a
The Tabata group that worked out for just 14 minutes a day improved in both their cardiac fitness and muscle burn (or EPOC, excess post-exercise oxygen consumption). EPOC is an after effect of high-intensity exercise where your body is still burning calories at rest for up to 38 hours post-exercise.
How it works
In the Tabata 20-minute format, participants work at a high intensity for a 20-second interval followed by 10 seconds of rest for a total of 4 minutes. high-intensity is repeated 5 times so that the total time of the workout is 20 minutes. So for 20 seconds
You pick what exercise you want to do.
It’s hard!
It’s not easy to push yourself to such limits. Some people get dizzy or nauseous. You’ve got to know your body and your limits. It’s not going to be for everyone! This is not a beginner exercise if you are truly pushing yourself to your limits. Modify your exercises and intensity as needed.
Be sure you do an 8-10 minute warm up before you start your Tabata sets. Your warm-up should include some dynamic movements such as butt kickers, squats, or lunges. Don’t forget to do a 4-minute stretch or cool down at the end too.
As with any exercise program, be sure you have your doctor’s clearance for starting and be sure to explain what kind of exercises you will be doing.
A good recommendation is to have someone with you when you start a new exercise program or if you have any medical issues that might affect your blood sugar or oxygen levels while working out.
Other considerations
You can use the Tabata format to also focus on your stomach, arms, legs, or any other muscle group. While these may or may not be high intensity depending on your fitness level, it’s a good way to structure a complete workout by focusing your energy in short intense bursts.
If you walked into the fitness facility that I teach at and attended my 50-minute Tabata class you will soon realize that it’s not 50 minutes of high-intensity training for everyone because it varies from person to person. To someone who was previously sedentary and has just recently started exercising again most of the class may feel like high intensity to them. But to someone who is a daily runner, the class may mostly feel like a moderate intensity.
The class is, however, interval training. We follow the 20 seconds work and 10 seconds rest cycle. Each week we go through a warm-up, 7 Tabatas, and a cool down/stretch song. Every week we do different exercises, but we always get our heart rate up at the beginning during the warm-up and halfway through class during Tabata 4. Think of it like being back in gym class with the coach is giving you directions on each exercise as it comes up and the class is all following along.
We don’t want you throwing up or passing out!
However, you will see results.
Unless…remember that you cannot out exercise what you eat. Be sure you are eating real foods and fueling your body properly. If you want to live your best life you’re going to need the best ingredients. For more information on eating real foods click here.
You can use an interval app on your phone as your timer or you can purchase Tabata style music where an “instructor’s” voice tells you when to work and when to rest.
Check out these ideas for moves to get you started.
However, if a high intensity workout isn’t what you’re looking for