Tabata is a type of High Intensity Interval Training or HIIT! Each set last a total of four minutes and it's goal is to make your work at your highest intensity for a short period of time with a quick recovery. Here's what it looks like:
- 20 seconds high intensity exercise
- 10 seconds recovery
- Repeat for 8 rounds total
- 4 minute workout
Tabata exercise has been tested and proven to increase your aerobic and anaerobic system if you keep up with the training over a 6 week period.
The types of exercises used in Tabata training are generally very simple. They need to be performed a a quick pace in order to get several repetitions in for the 20 second period. Large muscle groups and cardio exercises are the best to start with. After you get the hang of the workout style, you can pretty much use as exercise you want. Here are a few examples of exercises to use:
- Push ups
- Squats (change it to squat jump for an added cardio challenge)
- Sit ups
- Mountain Climbers
I've actually started a Tabata class at my gym every Monday afternoon and it is by far my most popular class! It's tied with kickboxing for the most popular class at the gym which is pretty awesome.
For each set of Tabata, you can choose either one or two exercises. With one exercise, you will use that exercise for all 8 rounds of Tabata. With two exercises, you will alternate exercises for each round of Tabata totaling 4 rounds of each exercise.
Here's an intro to Tabata workout created by yours truly! All the exercises are very simple movements. Be ready to get your heart rate up and burn some calories!
Alternate between the two exercises so you end up doing four rounds of each exercise. Give yourself a minute or two rest between each round. No more than 5 minutes. You want to keep your heart rate up to burn the most calories and really kill it!