If you’re short on time, but would like to increase your level of fitness or find a different way to exercise, you may be interested in tabata training. Tabata training is a quick, high intensity interval workout (HIIT) which can help you achieve both a cardio and strength workout in 4 minutes! It was developed by a Japanese scientist named Dr. Izumi Tabata about 20 years ago while he was studying the difference between moderate and high intensity level exercise. The original study concluded that high intensity workouts improve both aerobic (cardiovascular) and anaerobic (muscle) capacity, while moderate intensity exercise only significantly improves aerobic capacity. The high intensity method proposed by Dr. Tabata’s findings is now known as tabata. Learn more about tabata training below!
How to Do Tabata Training
Tabata workouts provide you with a great variety of exercises that you can perform. You can turn nearly any exercise into a tabata workout, such as jumping jacks, sprints, crunches, push-ups, and even your walk! The level of intensity and duration you perform the exercise is what makes it “tabata.” You can determine your level of intensity by trying to speak while you exercise. If you’re able to speak normally during exercise, you’re at a moderate intensity level. If you have to take breaths between words while exercising, you’re at an intense level.
The basic format of a tabata workout is as follows:
- 20 seconds of exercise (performed at high intensity)
- 10 seconds of rest
- Repeat for a total of 8 rounds
Exercises You Can Turn into a Tabata Workout
Many of our Workouts of the Week can be turned into a tabata workout:
Tabata Tips
- Ensure the exercise(s) you choose are suitable for you, and always double check with your doctor before beginning a new workout routine.
- Make your tabata workout more challenging. Rather than performing one type of exercise for 8 rounds, choose two exercises and alternate! For example, if you were to choose squats and burpees, your workout would look like this:
- squats for 20 seconds, rest for 10
- burpees for 20 seconds, rest for 10
- squats for 20 seconds, rest for 10
- burpees for 20 seconds, rest for 10
- squats for 20 seconds, rest for 10
- burpees for 20 seconds, rest for 10
- squats for 20 seconds, rest for 10
- Lengthen your tabata workout by making it a 10 or 20 minute workout.
- For a 10 minute workout, choose two exercises and do 8 full rounds of each exercise.
- For a 20 minute workout, choose four exercises and do 8 full rounds of each exercise.
- Turn your walk or run into a tabata workout.
- While walking, speed up or jog for 20 seconds, then slow down or stop for 10 seconds; repeat for 8 rounds.
- While running, sprint for 20 seconds, then slow down or stop for 10; repeat for 8 rounds.
- Switch up your exercises for greater benefits. This can also help prevent injury and avoid straining your muscles. For example:
- Monday: Perform lunges for your legs
- Tuesday: Do jumping jacks, which are good for your whole body
- Wednesday: Work your abs with crunches
- Thursday: Strengthen your arms with push-ups
- Friday: Try some squats for your thighs and abs
- Saturday: Get some cardio while engaging your core with high knees
- Sunday: Work your abs with banana abs
Looking for more fitness ideas?
If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness routine.
