Tabata Training - The fastest way to fitness and fat loss
Tabata interval training is the single most effective type of high intensity interval training, its also the most intense by far, and surprisingly its the shortest in duration, it only last for four minutes... but those four minutes produce remarkable effects.
Lose Fat, Get Fit in four minutes
Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
Dr. Tabata discovered that this kind of interval training produces much better results than aerobic training. This included building as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.
This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.
The Tabata Workout
The full Tabata program is four minutes long, it will probably feel like the longest four minutes of your life.
If you are going to try it I would recommend going light with the weights until you find your range, theres a good chance you will underestimate this workout and be begging people around you to help you off the floor.
Tabata intervals follow this structure:
The secret to making this effective is in your sprint interval. You have to go all out, so do as many reps as you can in the 20 seconds, put it down for 10, then pick it up again and go hell for leather for another 20 seconds.
I would suggest getting some sort of tabata timer like a watch where you can see exactly where you are in the workout, you don't want to have to think too much, all of your concentration will be on the exercise.
You can also try using an mp3 interval workout like these to add structure to your workout.
This workout music is built in the form of tabatas, so you don't need a watch or anything to keep time. Just listen to the prompts and your workout will follow automatically.
You can do Tabata exercise with sprints, but it is far more adaptable than other forms of interval training. You can use exercises such as the front squat or push press if you are in the gym. Kettle bells work exceptionally well. Basically anything that you can put a large load on your biggest muscle groups. Be sure to use your large muscle groups otherwise you will get very little of the benefit.
(Note - make sure you are doing a front squat and not a standard squat, you will want to put the bar down!)
This is not a daily workout, if you can do this every day you are doing it wrong. Some people try it once a week but most end up doing tabata once or twice a month. None the less, it produces remarkable results for those brave enough to use it.
Click below to see contributions from other visitors to this page...
tabata = muscle gains, fat loss, and explosiveness?
Tabata Interval Question
Ms Péta K..
How long will it take?
Tabata Training on a stationary bike
I Love this form of training!!!
A list of exercises?
60 days to 25lb weight loss
Any clues on how many calories are burnt
Tabata w/ jumping rope?
20 minutes or 4?
Burpees and Tabata
Is this good for toning?
30 Days to lose 15lbs
Question on HIIT
Cross trainer and Tabata
Ignorant gym instructor...
HIIT and Tabata
Further info if possible
Once a week?
is it possible to use this method if I have Herniated disk....
Tabata Training on the row machine.
Am I doing 'too much'?
Hi I am a Fitness Instructor and Personal Trainer.
I Need Some Help?
Muscle soreness what is normal
How much weight could you lose with tabata in 3 weeks?
Does a Bench Press use a large muscle group?
Recovery drink suggestions
What do you need ?
Tabata without weights
Tabata and Crossfit
Tabata for one muscle group over the four minutes?
Help with workout
Fat loss? Not exactly...
Changing sprinting to cycling fast?
Using Larger Muscle Groups
How many Calories does Tabata burn
Tabata As Part of Marathon Training?
HIIT and Kettle Bells
burning fat in only 4 min?
Tabata is Addictive
Not sure this is for me. Not rated yet
How many Tabata sets should be done Not rated yet
8 sets or high intensity? Not rated yet
77 year old female 6 months out of back surgery Not rated yet
Tabata Not rated yet
how long will it take to lose fat? Not rated yet
Age and fitness levels Not rated yet
Cardio then a Tabata session? Not rated yet
Running benefits Not rated yet
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264 cals. burned in 25 mins. by Tabata Newbie Not rated yet
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LivH Not rated yet
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varying cardio. Not rated yet
Workout help Not rated yet
Would this be considered HIIT? Not rated yet
How many times? Not rated yet
Can Tabata training be inserted in between my circuit tranings? Not rated yet
Tabata felt great. Not rated yet
Too much?? Not rated yet
Is Tabata good for toning also? Not rated yet
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First workout kicked my butt Not rated yet
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Tabata Interval Question
When doing Tabata intervals is it important to maintain the same weight throughout the entire exercise or is decreasing the weight okay to maintain speed?