Exercise 1 – Tabata Intervals

By synergymma | In News | on November 19, 2006

Tabata Intervals

Tabata Intervals is a High Intensity Interval Training (HIIT) method that has been proven to greatly improve your aerobic & anaerobic fitness performance level.

Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes), and you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups).

You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling.

This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful “after-effect” of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.

As mentioned, the Tabata protocol can be applied to almost any exercise. The most obvious choice is outdoor sprinting. For example, sprint 20 seconds, then rest (walk) 10 seconds, and continue until you have completed 8 x 20 second sprints. Always begin with a moderate warm-up and cool down session.

A winter friendly option can include a variety of exercises. Below I have provided one sample workout.

Tabata Workout Sample

  • Jump Rope (High Knee jump rope style, sprint in place)
  • Pushups
  • Squats
  • Chinnies

This workout will consist of 4 separate Tabata Intervals, each consisting of 4 minutes. The total workout will last 16 minutes. You can perform this workout indoors.

Another great Tabata workout can be performed on the heavy bag. Punch non-stop for 20-second intervals, followed by 10 seconds of rest. You will be surprised at the difficulty of this 4-minute heavy bag session.

Incorporate variety into your Tabata Interval workouts. A few sessions per week will offer plenty of intensity.

Written by Ross Enamait

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