What is Tabata training? After teaching bootcamp this morning I was thinking about how much I love Tabata training (a form of HIIT = High Intensity Interval Training) and thought I would give a little info about it.
Tabata Method
A popular regimen based on a 1996 study[2] uses 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.
What does that mean? How do you use it?
It means you can greatly improve your cardiovascular health as well as burn fat and calories from short, high intensity workouts following a 20sec/10sec pattern. I use this method in my cardio bootcamp class. We do 4 (4minute) segments of 20/10 intervals. We take 1 min. break in between to let the heart rate come down a little before the next segment.
I usually pair two different activities together but you could do a full 4 minutes of a single activity or you could do 8 different activities.
Some of my favorite exercises to use with Tabata training are:
- mountain climbers
- pushups
- burpees
- high knees
- football runs
- sprints
- jumping on/over Bosu
- jump rope
- step-ups
- star jumps
