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.

This evening I ran to the football pitch and using my gymboss timer did a tabata burpee workout and it wiped me out, I felt like I was going to die, I don’t know wether it was the heat or because I hadn’t eaten much but the workout totaled me, this workout is hardcore! 8 x 20 seconds of burpees with 10 seconds rest in between. I did this 4 times in total with short rests for a drink.

Originally posted 2010-07-21 22:08:46.

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). I’m going to do this 4 times for a total of 16-minutes. The exercise I’m using is burpees. I’m in a hotel this evening and have my gymboss timer with me so this is this evenings workout. This one is sure to have me puking (-:

EDIT: While it didn’t have me puking, I wasn’t far off, burpee hell is a very good name for this intervals set. My score for the first cycle was 56 burpees. I averaged pretty much 7 burpees per 20 seconds for the other 3 sets too. I rested for about 90 seconds between sets.

The burpee is performed in four steps:

* From a standing position, squat down and place your hands on the floor.

* Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended.

* Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position.

* Leap up as high as possible from the squat position. Repeat, moving as fast as possible.

This is the ONLY way that I perform Burpees.

Originally posted 2009-06-22 19:51:07.

I haven’t updated for a variety of reasons just recently but mostly because I’ve been busy with work, that doesn’t mean I haven’t been working out though. I’ve still found time to workout and took my 3 workout staples with me, my mp3 player with the pit workouts converted to mp3, deck of cards and my gymboss timer. I’ve mostly been in hotels for the last couple of months and mostly Hilton Hotels (ouch!) They’re not cheap but they have been convenient for work and they do have great gyms that as a guest are free to use. While I didn’t use any of the machines or free weights there was an aerobics room that had a reebok free standing bag in it that no-one but myself seemed to use. I’d get in there every evening after work and either do one of the 3 pit workouts, work through a couple of decks of cards or use the gymboss timer for tabata burpees. I’d never pay to use a gym and when I’m staying in a hotel that has no gym I’ll either find a nearby park, field or my favourite place to workout a beach and if the weather is too inclement I’ll work out in my room.

You may of heard of the ground breaking Tabata Protocol used to train Japanese winter olympic speed skaters. The original Tabata Protocol requires the following:

* 5 minutes of warm-up
* 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
* 2 minutes cool-down

If you research the Tabata Protocol, you’ll find that the original study conducted at the National Institute of Fitness and Sports in Tokyo, Japan used highly-trained endurance athletes in peak physical condition. They would do 8 (or more) intervals on stationary bikes, keeping the RPMs on the bike over 85 RPMs until they couldn’t maintain that level of intensity.

Lasting just four minutes its possibly the most powerful fat burning work out ever devised.

You can use a Recumbent or Stationary Bike, Versaclimber, Rowing Machine, Elliptical Trainer or other piece of cardio equipment that allows for gradually increasing resistance, speed, etc. and utilizes the large muscles of your legs, since I don’t have any of the above, I sprint.

Basically its 8 rounds of near max sprint effort. 20 seconds sprinting 10 seconds rest. I usually do 4 sets with 2 to 3 minutes rest between sets.

This workout is brutal.

This was my workout for the 2nd August.

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.

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).

1000 meter row to warm up, Tabata rowing, 2 minutes hard, followed by 1 minute easy X 10.
500 meter cool down. Stretch.