Tabata or not to Tabata, that is the question?

The basis of Tabata Training is 4 minutes of intense interval training. What you are doing is taking an exercise we'll use sprints as an example here.

Sprint as hard as you can for 20 seconds

Walk for 10 seconds

Repeat 7 more times for a total of 8 sets.

So what you have is a total of 4 minutes workout time.

Tabata Training can be done with a number of different exercises the idea is to use an exercise that gets the whole body involved or at least the major muscle groups.Tabata Training can be done with Barbells, Dumbells, Kettlebells or just Bodyweight exercises. It was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. They did a study on comparing the effects of moderate intensity endurance(aerobics) and high endurance intermittent training(tabata training intervals) on VO2 max and anaerobic capacity. The moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.


If done correctly and with the correct intensity it's a great tool for fat loss. The key being the correct intensity, that awful close to out of breath feeling, which most of us hate. It's way out of our comfort zone.

But Tabata Training is a very advanced form of training.Warning!! if you want to try Tabatas they are not for the weak hearted or unconditioned.

And I always come back to this. Steady-state slow cardio is for folks with injuries and de-conditioned. Just using aerobic exercise doesn't work either. The truth is slow aerobic training is terribly inefficient when it comes to losing weight. With aerobic training, once you're done, you no longer burn calories. That's it. Done it's over. But with high intensity exercise (even as short as 4 minutes at a time) your body continues to burn calories for up to 2 days later. That's powerful, think about it. Your body continues to work hard burning that stubborn fat hours after your workout is done.

How do you set up the workout?
What you want to do is the most reps you can of a particular exercise in 20 seconds. It helps if you have a clock with a second hand that you can see clearly. You want to be able to look at the clock while doing the exercise. Or I would suggest making a small investment in a Gymboss timer.

If you can have someone time you and count your reps. This will help you with your concentration on what your doing especially as you start to tire.

Start out with light weights and pay close attention to exercise form especially as you begin to tire to prevent injury. Remember the key to burning off that body fat is raising your metabolism.

I would say maybe using Tabata Training once or twice a week depending on your conditioning level

You're aiming to do 8 sets, once you can do 8-10 reps on your last set add a little weight or another session per week to increase intensity.

Here's the best exercises to use for Tabata:

Burpee or Squat Thrusts - (the last exercise I show in the video is what I did for Tabata)

Squat Press- With a Barbell set on your shoulders squat raise up and press it overhead.

Body weight Squats- If your just starting out try these, as your conditioning levels improve move up to using weights.

Kettlebell Swings - Set a kettlebell between your legs bring up to shoulder height.

Front Squats- Hold a light barbell at shoulder height squat down raise back up.

Thrusts- With a dumbell or Kettlebell in each hand squat down raise up and press the dumbells overhead.

Barbell, Dumbell, Kettlebell Cleans - Take the barbell, dumbell or Kbell from the floor clean to shoulders.


The problems I see with Tabata


Like I stated earlier, you have to be in some what good shape. From there it's a must you pick a good exercise, not something like tricep kickbacks. The movement should be a large compound exercise (i.e. not bench press).

Another issue, leave your ego at the door. You are just not going to able use that much weight, you have to be really careful with loads here – a few percent too optimistic and you aren't getting through round four. On the opposite end, work hard -after 4 minutes, you can't say, what's next?


Very advanced but effective --if you want I'll take you through the routine -just ask........