Tabata training is particular type of workout that is designed to provide both aerobic and anaerobic benefits – in other words – a way to improve your cardiovascular functioning as well as stimulate fat loss. Now you are listening.
The high intensity training principle, created by Japanese scientist Izumi Tabata, is a cardio workout that will save you from hours upon hours on the treadmill AKA “dreadmill.” Tabata blocks can be completed in as little as 4 minutes. The 4-minute workout will increase your aerobic capacity and your metabolic rate. Both of these factors help you to burn more fat during the workout as well as provide the body with an after-burn effect post workout.
Now that you are armed with the benefits, it’s time to learn how to design your own Tabata workouts. The principle design of a workout is as follows:
- 20 seconds of high intensity exercise
- Followed by 10 seconds of complete rest
- Complete circuits for a total of 4 minutes
It’s really as simple as that.
Aside from being a fat blasting workout, another benefit to Tabata is that is can be done anywhere; no gym or equipment necessary. Your own body weight will be enough to give you a challenging workout.
Tabata training is very versatile training protocol. It can be done by itself. For example, you can complete 4 Tabata blocks with adequate rest between blocks and you have a 20-30 minutes cardio workout complete and sure to leave you sweat-drenched. Or, My personal favorite, is adding a Tabata block to the end of my strength training. If I hit legs pretty hard that day I might stick with just a quick 4-min block on the row machine, and vice versa; if I trained upper body pretty hard I might choose that day to do some Tabata hill sprints following my training.
With Tabata Training your options are really endless. Winter is knocking on our back door and with that comes indoor or in-home training so here are a couple of great Tabata blocks to try on your next training session.