Totally Tabata

9 Jan

Trends come and go everywhere in society and that includes fitness. Lately I’ve been hearing a lot about HIIT (high intensity interval training) and Tabata training. Many of us, especially runners, spend a lot of time training in the moderate range. This helps us develop endurance for activities like distance running. But we all know that slogging away on the treadmill or track for 45 minutes every day can become wearing. When exercise starts to become wearing, we are usually less successful at it and the exercise becomes less effective over all.

Dr. Izumi Tabata (source) developed a high intensity interval training protocol for  speed-skating athletes. The gist of what is now known as Tabata training is 20 seconds of all-out work followed by 10 seconds of rest, repeated eight times totaling four minutes of work. Sounds great, doesn’t it? I mean, who doesn’t have time for a four  minute workout, right? Not so fast. The idea with Tabata training is to push yourself beyond a perceived exertion level of 10. I mean, push yourself so hard that at the end of the four minutes you feel like you are going to puke. Seriously, you won’t want to do it again. If you do feel like doing it again, go harder. The payoff, though, is big. Tabata training is super effective for building speed, edurance, and (yes, miracle of miracles) fat burning. I’ve done a four minute workout at the end of a lazy Saturday and felt the burn for hours after.  But you have to go hard–go all out! I use the Tabata Timer app by Garaio Technology Lab. (Not a paid endorsement.)

Combine Tabata training with your regular, moderate intensity training and you will see your pace pick up and your endurance improve.

So, without further ado, introducing a simple level 1 Tabata routine. Complete eight rounds of the work/rest cycle for the four minute workout and/or repeat. Remember to push yourself, go hard!



One Response to “Totally Tabata”


  1. HIIT the Deck! « Fifi's Fat Farm - January 25, 2013

    […] level 2 Tabata may just be the go-to workout this Saturday. Not familiar with Tabata? Check out this post for a quick brush-up on this super time-saving training […]

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