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What is Tabata?
Magic. But really. Magic. Never head of it? Neither had I until this spring. It’s a type of workout named after Izumi Tabata, its inventor, and it is the best supra-aerobic cardio workout ever. Best of all? It only takes 5-10 minutes. [Get outta town!] No, I am not joking! One Tabata workout supposedly increases endurance as much as 45 minutes of your regular cardio training would.
The concept of a Tabata workout is based on creating an Oxygen Debt – that means that you have burned off the blood sugar you currently have in your body and thus has to find a way to replace all of that energy. How, might you ask? By burning fat.
Tabata uses intervals of work and rest. During the interval work periods, go full speed. Then, during your 10 second rest period, stop completely (or pedal very slowly if you’re on a bike and don’t want the computer to restart your workout).
A Tabata Workout for Beginners:
- 3 minute warm-up (Light jogging).
- 2 x thirty second intervals, which consist of 20 seconds of all-out, huffing and puffing, head pounding intensity exercise, followed by 10 seconds of standing-still-so-exhausted-
must-breathe rest - 2 minute cool down (Light jogging, or a walk if you’re dying. But your body will probably be happy and want to start dancing because this workout releases lots of happy hormones).
*Over time, add additional intervals until you are able to reach 8.
*Warm-ups and cool downs are technically not part of the Tabata program, but are often recommended for those who are concerned about injuries.
A Tabata Workout for Non-Beginners:
- 5 minute warm-up (Light jogging).
- 8 x thirty second intervals which consist of 20 seconds of all-out, huffing and puffing, head pounding intensity exercise, followed by 10 seconds of standing-still-so-exhausted-
must-breathe rest - 2 minutes cool down
* Warm-ups and cool downs are technically not part of the Tabata program, but are often recommended for those who are concerned about injuries.
What kind of exercise do you do during the intervals?
Anything that is either really really hard or can be done really really quickly. Some Crossfit enthusiasts do Tabata workouts with weights or kettle-balls (if you are doing it quickly enough, it makes your heart rate skyrocket). If you have machines available, you can use a stationary bike, rowing machine, elliptical machine, or other cardio equipment that lets you gradually increase and decrease speed. A treadmill works, but can be more difficult, because it doesn't respond fast enough to let you completely stop moving for 10 seconds (but to make it work you could just hop onto the sides for those 10 seconds).
- Jumping Jacks
- High Knees
- Switch Kicks
- Star Jumps/High Jumps
- Burpees (or Suicide Jumps)
- Jump Rope
- Mountain Climbers
- Tuck Jumps
- Frog Jumps (Jumping backward and forward in a squat position)
How often should you do a Tabata workout?
Most of the information available online recommends 3 times per week, allowing at least one full day of recovery between Tabatas (but that doesn’t mean you can’t do another workout!)
Timing your Tabata workouts:
FREE MUSIC HERE! (It times your workout and counts you into intensity sections and makes a school bell sound to tell you when to rest!)
FREE MUSIC HERE! (It times your workout and counts you into intensity sections and makes a school bell sound to tell you when to rest!)
For when I don't have music, I purchased a GymBoss timer. You can set up your intervals and clip the timer to your shorts/sportsbra/an arm-band. It will beep or vibrate you when an interval is over. There are also some iPhone/Android apps that time Tabata workouts. I prefer using the Gymboss because it clips to my clothing and beeps/vibrates at me, so I don’t have to look at it to see the time on the screen.
Want it? Get it here! :)
Want to read more about Tabata?
Thanks I will be trying this circuit.
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