What the heck is Tabata?
Ever feel like you just don't have time in your day to fit in a workout? The thought of driving to the gym and back can sometimes feel daunting, especially if you work and lead a busy life. Thats why Tabata style workouts are not only a great addition to existing exercise programs, but can also be done in as little as 20 minutes.
Tabata style workouts were originally developed in 1996 by a researcher Izumi Tabata and his team at the National Institute of Fitness and Sports in Japan. His findings showed that Tabata style workouts improved aerobic capacity while also increasing anaerobic capacity, making Tabata great for not only improving strength, but improving your cardiovascular system too.
A true Tabata protocol looks something like this:
-8 rounds of 20 seconds of work, followed by 10 seconds rest. The whole protocol should take you 4 minutes to complete 8 rounds. To ensure you are getting the most benefits out of a Tabata protocol, you really have to perform each exercise with the highest intensity possible during the 20 second bursts.
-Each Tabata protocol (8 rounds) should be completed with one movement; so whether thats squats, burpees, pushups, do it at your max intensity for 20 seconds, rest for 10 seconds, rinse and repeat x8. If you aren’t absolutely gassed after those 4 minutes, you’re not going hard enough.
An example Tabata workout:
1. Ball slams (4 minutes)
2. Bodyweight squats (4 minutes)
3. Pushups/modified pushups (4 minutes)
4. Bar pull-ups (4 minutes)