Tabata training is a high-intensity interval training HIIT workout, featuring exercises that last four minutes. Tabata training was discovered by Japanese scientist Dr. Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds with 10 seconds of rest in between each set.
The results; Group 1 had increased their aerobic system cardiovascular , but showed little or no results for their anaerobic system muscle. Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.
In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems. Each exercise in a given Tabata workout lasts only four minutes, but it's likely to be one of the longest four minutes you've ever endured. The structure of the program is as follows:. You push yourself as hard as you can for 20 seconds and rest for 10 seconds.
This is one set. These workouts are more flexible in terms of interval timing and repetitions. You can decide if you want to do one or several exercises. The workouts can be adapted to suit most fitness levels.
The shorter recovery periods will make the workout more intense. A trainer is there to guide and motivate you while tracking your progress. A fitness pro can ensure that you use proper form and technique.
As with all exercise routines, repetition and regularity will yield the best benefits. Challenge yourself to build on and improve your current fitness level. HIIT, or high-intensity interval training, workouts involve short periods of intense exercise alternating with recovery periods. HIIT workouts can….
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The Tabata protocol can be used for core strength as well as weight training. Whatever exercise you use, Tabata training will raise your metabolism and heart rate immediately. Since you are performing these exercises at a very high intensity, your body will have to work much harder to keep it up.
This will cause your heart to pump fast and your metabolism to jump, which you want if you are planning on losing fat. Your metabolism will stay at that high not only during the workout, but after the workout as well.
This means that your body will be burning fat for hours after. Many exercises and types of equipment can be incorporated into the Tabata protocol. You could use push ups , planks , squats , stability ball exercises , resistance bands , weights, or a bench.
To start, use four exercises per Tabata. How to do it: Do 20 seconds of push ups, then rest 10 seconds.
Do 20 seconds of squats, then rest 10 seconds. And then do that whole cycle again — eight more times. This would bring you to a total of approximately 16 minutes. A leading-edge research firm focused on digital transformation. Women's Health. Primary Care. Mental Health. More Button Icon Circle with three vertical dots.
It indicates a way to see more nav menu items inside the site menu by triggering the side menu to open and close. Sanjana Gupta. Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Tabata is a type of high-intensity interval training workout developed for Japanese Olympians. A Tabata workout consists of 20 seconds of intense exercise followed by a second rest period.
You can adapt Tabata workouts to suit you by repeating this ratio. Visit Insider's Health Reference library for more advice. Sanjana has been a health writer and editor since She has written extensively for platforms like Livestrong.
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