In a previous post, we described the basics of Tabata Training. Here STACK offers ways for you to implement this training protocol in your own workouts.
With only 11 minutes of work every three days, you can turn your body into a fat-burning super engine. The key is Tabata Training. Developed by Izumi Tabata and his colleagues at Japan's National Institute of Fitness and Sports, the Tabata Protocol is widely praised as one of the best cardio workouts ever developed.
Tabata Training is high intensity interval training. Most athletes use a stationary bike, stair climber, elliptical or other machine that engages large muscle groups and permits increasing resistance and/or speed. A treadmill can be used, but you have to step on the side runners to rest between sets, because most machines take too long to stop and then start back up again.
The original Tabata Protocol required:
Here is a sample bike program:
Research has shown that this type of high intensity training improves VO2 max (i.e., maximum oxygen consumption, a measure of aerobic capacity) by approximately 14 percent. Even more amazingly, it boosts anaerobic capacity by 28 percent. Individuals who participated in the study trained five days a week for six weeks.
Tabata Training can be done with other forms of exercise besides cardio. The goal is to involve the whole body, or at least the major muscle groups. Advanced Tabata Training can be done with traditional weights, dumbbells, kettlebells or even simple bodyweight movements.
Below are some guidelines if you want to start a Tabata Training program:
By implementing Tabata Training, you will burn unwanted fat and improve both your aerobic and anaerobic capacity—without spending hours in the gym.