The Magic of Tabata Training
Tabata is a style of training developed by Dr. Tabata, the head coach for a Japanese speed skating team. Little did Coach Tabata know that his super-short, high-intensity workout would be adopted by runners, bodybuilders and circuit trainers alike. What makes this method of training so popular? It’s short but effective. In fact, a full Tabata cycle lasts only 4 minutes, but some people cycle through two or three times as time permits.
How much benefit can you get in only 4 minutes? A lot according to this study. One group of athletes did an hour’s worth of moderate-intensity cardio on an exercise bike 5 days a week. Another group worked out 4 minutes a day using the Tabata protocol 4 days of the week. Surprisingly, the Tabata group experienced greater improvement in their V02 max than the group that did moderate-intensity cardio. Plus, they improved their anaerobic capacity as well, whereas the moderate-intensity exercises didn’t. The results speak for themselves.
Tabata Workouts: The World’s Shortest?
When you add in a 5-minute warm-up and a 2-minute cool-down, you can complete a full Tabata cycle in 11 minutes. Time permitting, you can do 2 or 3 Tabata cycles before cooling down and congratulating yourself on getting an intense, aerobic and anaerobic workout.
How does it work? After warming up, do 20 seconds of exercise (active phase) and rest for 10 seconds (recovery phase). Then repeat this for 8 cycles for a total of 4 minutes. You can do the same exercise for each active interval or alternate between several exercises. There’s really no restriction on the types of exercises you can do. You can even do “Tabatas” using a piece of equipment like an elliptical machine or treadmill. Or better yet, try my new XTrain Tabatacise workout video.
Some exercises you can do during the active intervals that require no equipment are burpees, jumping jacks, jump squats, mountain climbers, push-ups or skater’s, to name a few. You can choose all cardiovascular or plyometric exercises or alternate plyometric moves with a strength moves. For the most cardiovascular benefits, stick with strength moves that use large muscle groups.
The Challenge of Tabata Intervals
Don’t equate short with easy. To get the most benefits from a Tabata workout, you need to push yourself hard during the active intervals. Keep in mind, 10 seconds of recovery isn’t a lot. It’s just enough to make it possible for you to do the next active interval. If you’ve done mostly moderate-intensity cardio, you’ll likely find this workout to be considerably more challenging. That’s because it taps into your anaerobic energy system, and moderate-intensity cardio doesn’t improve that.
There are benefits to “going anaerobic.” Unlike moderate-intensity cardiovascular, you’ll accumulate an oxygen debt, meaning you’ll burn more calories after your workout, the so-called “after-burn” effect.
To get the full benefits, you’ll need to push yourself to about a “9” level on the perceived exertion chart, although you should only work out at that intensity if you’re healthy and have already achieved a high fitness level. It’s also important to do a full warm-up since you’ll be pushing your body hard.
The Bottom Line?
No time is no excuse for not getting a workout. Even if you have only 11 minutes to spare, you can improve your anaerobic and aerobic capacity and get a nice after-burn that bumps up your metabolism for hours afterward. Plus, there’s nothing that feels better than pushing your body this hard and feeling the endorphin rush after you’ve finished.
Tabata intervals are the perfect solution for time-pressed days when you only have moments to spare for working out. They’re also a good way to challenge your body differently when you’ve stopped seeing results with your regular routine. For a little variety, do a Tabata workout once or twice a week and see if it doesn’t shake up your routine.
References:
Essentials of Exercise Physiology. McArdle, Katch, and Katch. (2009)
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Hiit Training: Get More Done with Less Perceived Effort
No Time to Exercise? Try the 4-Minute Tabata Workout
I am an advanced exerciser and work out at least 6 days a week, but since I added Cathe’s Tabatas to my workouts, I have noticed a big change in a reduction of body fat in my abdominal region. I am 50 and have the best abs I have ever had!!! Thanks Cathe
That is AWESOME Eileen! Keep up the great training!
Love all of Cathe’s tabata based workouts and I love the low impact slide “n” glide premix on To the Max workout dvd…it is perfect for those days when no time is “no excuse”!
I am definitely getting these workouts!
One day after work (I exercise in the afternoon) I decided to try Tabatcise for the first time since I was short on time. I did Level 1 that day and felt a nice challenge and satisfied but felt like I could definitely do more. Next time I had the chance I did it through Level 2 and loved it even more–now that’s a workout! I admit my quads were a bit fried but the feeling is excellent. I look forward to challenging myself to doing even more.
By the way I’ve preveiwed all the Xtrain videos but this is my first time actually doing them now that ski season looks finished in my neck of the woods. I am looking forward to all of them! Thanks Cathe and the team!!
I have fallen off the “exercise wagon” for quite some time now due to various family, work, and just life commitments. I know, no excuse! This is encouraging, learning that only 11 minutes of exercise can make a difference. I would really love to order Cathe’s new Tabata DVD, however, I’m afraid I won’t even be able to get through the warmup! I have gotten so out of shape, it is so discouraging. 🙁
I too have gotten off the exercise bandwagon after taking it up for 5 mths and then falling off.
I made the mistake of beginning with weights at the gym and Tabatacise at home- didn’t even make it through Level 1, and the warmup had my heart going…but I’m not giving up. It looks great, and I figure, if I take my time and ease into it as my fitness moreover, that’s still something right? Thanks Cathe, I think!