Tabata training is a specific form of high-intensity interval training (HIIT). It gets its name from Japanese scientist Dr. Izumi Tabata, who developed the method for athletes. The Tabata protocol consists of short, intense intervals of exercise followed by brief periods of rest. Typically, Tabata workouts are structured as follows:
20 secons of high-intensity exercise (working at maximal effort)
10 seconds of rest
These 30 second cycles are repeated 8 times for a total of 4 minutes.
Tabata training can be done with any type of high-intensity exercise. If you’re not able to make it to a gym, you can do squats, burpees, or push-ups, however, using cardio equipment makes it easier to keep track of the closely timed, short intervals. At Body By Ford, we recommend making use of our Assault stationary bikes, rowers, and ski-ergs to hit those high intensity cycles with precision.
Tabata training might be right for you if you are looking for:
A time-efficient workout. Since Tabata workouts are short and intense, they are perfect for those looking to improve their fitness without spending a ton of time in the gym.
A way to improve both aerobic and anaerobic fitness. Tabata training has been shown to boost both cardiovascular endurance and anaerobic capacity, making it useful for those looking to improve their fitness across the board.
More variety and challenge. Adding Tabata training into your workout rotation can add variety and challenge, preventing boredom and plateaus. If this is you, boxingtraining is another fantastic way to keep things interesting!
A way to support weight loss. The high-intensity nature of Tabata workouts can help increase the number of calories burned during and after exercise, aiding in weight loss. Through a process called excess post-exercise oxygen consumption (EPOC), high intensity exercise can cause your body to continue burning extra calories even after your workout has ended. This is because your body is still working hard to replenish muscle glycogen, repair muscles, and generally restore your body to its regular, resting state.
Reach out for a free consultation at Body By Ford to see if Tabata training might be right for you, and learn more about how to incorporate it into a complete, personalized training plan!
