Tabata interval training developed by Japan’s fitness researcher Izumi Tabata, is a high intensity workout of eight full speed sprints for 20 seconds with 10 second rest periods. One interval takes 4 minutes. It has been tried, tested and found to be highly effective for raising endurance levels of sprinters and athletes that are already highly conditioned. It was observed that after a five day routine perfrmed for six weeks, athletes increased their aerobic capacity – the ability to consume oxygen by the body – by as much as 14%.

One of the hardest aspects of performing a tabata workout is staying focused for the full four minutes. As explained above, it only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata’s study proves this. Tabata also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising muscle size.

This interval training method is an intense and quick workout routine but very effective.The entire routine lasts only about 4 minutes if performed correctly. The rest period can be complete rest or a less intense pace. Tabata intervals are a great way of getting a very intense workout in a very short period of time. I’m sure you’ll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!

Here is a sample Tabata workout that consists of 4 Tabata intervals, it will last for 16 minutes. For example you can do the following exercises, each exercise will take you 4 minutes:

* push-ups
* sit-ups
* squats
* burpees

The Gymboss Timer is an excellent Tabata interval timer which sends out alerts allowing you to concentrate on your workout. This was my workout for 19th Feb. 2011.

Originally posted 2011-09-29 08:58:19.

An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.

After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.

Minimum rest between exercises of just a few seconds.

Originally posted 2009-06-09 20:02:03.

Variations of cleans, presses, squats, and swings with Kettlebells.

Originally posted 2009-04-24 12:44:56.

This evenings workout was an eclectic mix of bodyweight and dumbbell exercises, including but not limited to, shoulder presses, chest presses, squats, curls, isometrics, squats, squat thrusts, lunges, jumping jacks, curls, different types of push-ups, crunches … including warm up and cool down total workout lasted 45 minutes. Reps are between 16 and 30 depending on the exercise. No rest between exercises. Dumbbells weigh 6kg each.

Originally posted 2009-05-12 19:51:22.

This bodyweight only workout was my workout for 02/04/2011.

200 Punches
100 Squat With a Kick
150 Push-Ups
150 Squats
100 Sit-ups
80 Squat Thrusts
60 Elephants

Starting with any exercise perform:

50 Burpees
50 Squats
50 Sit-ups
50 Thrusters
50 Elephants
50 Walking Lunges
50 Push-ups
50 Tuck Jumps

Grab a quick drink and work through it again.

This was my workout for 2nd December 2010.

This evenings workout is a bodyweight and dumbbell workout. Each exercise for 1 minute time using the gymboss timer. Dumbbells should weigh enough that you can do the exercises for the full minute. If you can’t do a full minute, decrease the the weight. If the muscle is not fatigued after a minute, add more weight.

* Press-ups
* Lateral Raises
* Front Punches
* Tricep Kickbacks
* Bicep Curls
* Bicycle Crunches
* Calf Raises
* Sumo squats
* Half-Lifts
* Chest Press
* One leg squats
* Arnold presses
* Burpees

I followed this up with a 4 mile run.

Bodyweight squats 30 reps

Push-up 30 reps

Lunges 15 reps per leg

Plank 30 second hold

Close-grip Push-up 30 reps

Mountain Climber 30 reps per side

50 sit ups

Side Plank 30 second hold per side

Squat thrusts 30 reps

Wide grip Push-up 30 reps

Did this with no rest between exercises. Rested 1 minute while getting a quick drink then did it again.

I love bodyweight circuits, I tend to take my bodyweight everywhere with me so I can workout wherever and whenever I want. They’re great for exercising in confined spaces, living room, hotel room, prison cell or the great outdoors.

For this evenings workout I ran to the football pitch and did bodyweight Tabata Intervals. Tabata Intervals are made up of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes).

* Jump Rope
* Push-ups
* Squats
* Crunchies

I did this workout 4 times, each lasting 4 minutes, the total workout lasting 16 minutes.

On paper, Tabata intervals offer a quick way to get fit in just four minutes of high intensity work. But don’t be misled, Tabata intervals are hard.

This protocol was originally developed for Olympic caliber athletes. Tabata Intervals originated from a study by Dr Izumi Tabata into the effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. This groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Dr. Tabata reported that the subjects were wiped out by the routine when testing the protocol and remember they were Olympic caliber athletes, the protocol was described as 6-7 sets, most of the subjects were exhausted after the sixth set of sprints and couldn’t complete the seventh. This style of training isn’t for a beginner and should only be considered if you have a solid fitness base.

15, 2 minute rounds of kettlebell exercises 5 on the left 5 on the right alternating for 2 minutes, 1 minute rest in between rounds. 16kg Kettlebell.

Round 1. Kettlebell Swings
Round 2. Kettlebell Cleans
Round 3. Kettlebell Squats
Round 4. Alternating Kettlebell Floor Press
Round 5. Seated Shoulder Press
Round 6. Kettlebell Rows
Round 7. Tactical Lunges for Time
Round 8. One Legged Squats
Round 9. Windmills
Round 10. Triple Crush
Round 11. Sling Shot into a Figure 8
Round 12. Sumo Deadlifts
Round 13. Kettlebell Clean and Press
Round 14. Pullovers, Russian twists, Sicilian crunch
Round 15. 3 Minutes of Snatches