Tabata Training
4 Minute Fat Loss and Beyond!
If you are short on time, Tabata Training may be a useful addition to your armoury, but be warned, it's NOT for everyone! The method was developed by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo while researching methods to induce aerobic and anaerobic conditioning simultaneously. Since its inception, it has been widely adopted by the mixed martial arts community along with fitness enthusiasts seeking to develop supreme fitness levels and physical development.
Benefits of Tabata Training
The benefits of this training protocol include: -
- Increased fat loss.
- Increased metabolic rate = increased potential for fat loss.
- Increased conditioning and stamina.
- Time saving and super efficient (10 minutes including warm up.
- Increased ability to perform high intensity exercise.
- Increased mental toughness due to the exercise intensity involved.
What Does a Tabata Workout Involve?
Firstly, exercise choice is crucial. Exercises should be chosen that work as much muscle mass as possible.
My personal favourite is to use resistance exercises which lend themselves more to home workouts and thus enhances the time saving benefit.
Choose From: -
- Kettlebell Front Squats
- Kettlebell/Dumbell Thrusters
- Double Kettlebell Jerks
- Double Kettlebell Clean to Press
- Hindu Push Ups
- Burpee's
Similarly, aerobic exercises can be chosen, the cream of the crop being: -
- Running
- Rowing
- Cross Trainer
Once you have chosen your tabata exercise, it's time for a good warm up in preparation for the tabata training protocol.
The Tabata Training Protocol
- Perform 20 seconds of any many reps/much work as possible
- Then take 10 seconds (and ONLY 10) rest.
- Repeat a further 7 times.
That my friends, is it!
On paper it looks easy, but let me tell you, if done right, it is BRUTALLY hard.
Helpful Tips
- Stick strictly to the 10 second rest period - No Longer!
- Have a clock plainly visible, or use a tabata timer (available online).
- During the rest period, stay put, and suck in oxygen!
- Have someone on hand to count reps and spot for you.
- It's 4 minutes, it's not forever - although it will feel like it at the time!
- Doing more than 8 tabata intervals? You aint working hard enough!
- This training is incredibly demanding, and as such should be treated with respect and performed INFREQUENTLY.
WARNING!
If performed correctly, tabata intervals are one of THE most intense training methods you could hope to experience.With this in mind it is important to understand that tabata interval training should be used sparingly, once per week being the ABSOLUTE MAXIMUM with it lending itself more to once every two to three weeks. It is safe to stay at this stage that this type of program is definitely NOT for beginners and should only be attempted once a reasonable degree of fitness has been established.
Find Out About My 10 Minute Workout Suggestions Here
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