Has all the buzz about Tabata workouts got your interest piqued? With the potential to burn a HUGE amount of calories, build lean muscle, and take your fitness to the next level, it’d be silly not to give it a try.
What are Tabata workouts?
Tabata training was developed by Japanese scientists at the National Institute of Fitness and Sports (NIFS) in Tokyo as part of their landmark research on the impact of exercise intensity on the aerobic system (cardiovascular) and the anaerobic system (muscle). Their findings, published in 1996 were a game changer. By performing short bursts of maximum effort level exercise followed by a short rest, you could have a greater impact on both fat burning and muscle building. Tabata workouts are designed to maximize both systems, inflicting a massive impact on the body – in the very, very short amount of time.
Those who say you have to spend hours in the gym to get a good burn most likely haven’t tried Tabata training. Tabata workout rounds are only four minutes in length, but given the 100 percent effort you’ll need to give, it’ll feel like the longest four minutes of your life. You. Will. Love. It.
Tabata workouts have a very specific protocol. The exercise sessions are set up as follows.
HARD work for 20 seconds
Take 10 seconds rest
Repeat 10 times
This 20/10 ratio has been shown to work both your cardiovascular and muscular systems more effectively than long, steady-state training. There are numerous ways to tweak this protocol to accommodate any fitness level and keep boredom at bay. For advice on how to devise your own workout at home, you can contact our fitness coach that specializes in home workouts, Sunny. For in-person training, feel free to contact Sylvester or join one of his weekly Tabata classes.
Benefits of Tabata Workouts
Tabata training has been well researched and the benefits are well-documented. Below are just a few.
Improved cardio functionality
Improved muscular strength and endurance
Excellent burn in a short amount of time
Burn 15 calories per minute!!!, plus burn up to 1500 calories in the 24-hour period after your workout
Examples of Tabata Exercises
Nearly any type of exercise will work as part of a Tabata workout. Compound movements that work more than one muscle group are preferred. Below are a few examples of some of the best Tabata exercises you might want to try.
When researchers at NIFS tested the impact of Tabata, they created and used the following 20-minute Tabata protocol on their subjects.
- 5-minute warm-up
- Four rounds of Tabata (eight rounds of 20 seconds of work followed by 10 seconds of rest) with one-minute of rest between each round. The exercises they used included the following.
High knee run
3. 10-minute cool down
Take a Tabata Class at Lifestyles
Want to give it a shot? Come try our Tabata Training Group Fitness class with Sylvester on Wednesdays from 5:30 to 6:00 pm. Free for members, $3 for non-members. You might want to bring a sweat towel. You’re going to need it!