Tabata Training: What is it?

WOULD YOU BELIEVE IT that Tabata Training can burn fat in only 4 minutes?

The basis of Tabata Training is 4 minutes of intense interval training/circuit training.

For example:

Sprint as hard as you can for 20 seconds.

Walk for 10 seconds.

Sprint again as hard as you can for 20 seconds.

Walk for 10 seconds.

REPEAT a total of 8 times = 4 minutes.

Tabata Training can be done with a number of different exercises.  The idea is to use exercises that use the whole body (or at least all the major muscle groups).  People do Tabata Training with barbells, dumbells, Kettlebells or just use their own bodyweight (which is what i mostly do).

What is the background to this Tabata Training? Well, it was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan.  They did a study comparing the effects of moderate intensity endurance (aerobics) and high intensity intermittent training (tabata training intervals) on VO2 Max and anaerobic capacity.

This is the cool part:  The Moderate intensity group produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity.  However, the high intensity group improved their VO2 max by about 14% and their anaerobic capacity improved by 28%.  Both groups worked out 5 days a week.

I personally love the benefits of Tabata Training because it incorporates explosive moves that make my heart rate skyrocket.  Knowing that i’m burning fat way faster than if I ran 45 minutes outside or on a treadmill (when I’m doing a steady pace) is also motivating.

But keep in mind, make sure you are properly warmed up.  These exercises are not for the faint of heart.

Combining at least 2 cardio workouts along with at least only 7 minutes of weight training (yes, you read that right!) and a solid nutrition plan will get you in the best shape of your life.