Tabata Training: Quick Workouts for Amazing Results | STACK

Tabata Training: Quick Workouts for Amazing Results

May 19, 2011

Must See Conditioning Videos

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:

  • Five minutes of warm-up
  • Eight 20-second intervals of all-out intensity, interspersed with 10 seconds of rest
  • Two minutes of cool down

Here is a sample bike program:

FROM AROUND THE WEB
  1. Warm up on the bike for 5 minutes
  2. Set the bike's tension at your max and pedal as hard and fast as possible [over 100 rpm] for 20 seconds
  3. Slow pedal speed to below 60 rpm and remove tension for 10 seconds
  4. Repeat seven more times for a total of eight sets and four minutes of workout time
  5. Cool down for two minutes with slow pedaling and reduced tension

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:

  1. If you are just beginning, or you have not been working out, start slowly and only use cardio equipment. Wait to implement weight training.
  2. As a beginner, cut back the volume of training. Use a shorter warm-up and perform only two or three intervals instead of eight.
  3. As you get in better shape and your recovery heart rate improves at the end of your workout (meaning your recovery takes less time), add another interval, bringing the total to three or four per workout.
  4. Once you can handle the full work load and volume, increase the tension on your equipment to make it more intense. Then add variety to your program by using barbells, kettlebells, medicine balls and other equipment to improve conditioning.

By implementing Tabata Training, you will burn unwanted fat and improve both your aerobic and anaerobic capacity—without spending hours in the gym.

Photo:  timeoutchicago.com

Topics: CARDIO
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the Director of Performance at Day of Champions Sport Camps. He recently was a member of the Cleveland Browns...
More Cool Stuff You'll Like

Alternatives to Boring Cardio Training

As soon you hear the words "cardio training" in the gym your heart sinks already imagining the long term of treadmill, bike, or stairs about to begin....

LeBron James's Insane Conditioning Drill

Alactic Capacity: What It Is and Why Athletes Need It

The Mount Everest Treadmill Challenge

Can You Survive These 4 Crazy Plate Push Finishers?

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Can You Pass Drew Brees' Conditioning Test?

Off-Season Conditioning: Full-Body Med Ball Workout

STACK Challenge: The 100-Burpee Challenge

Who Invented the Burpee?

Dryland Training for Skiers

Three Ways to Get in Basketball Shape

7 Footwork Drills That Give You an Advantage

Advanced High School Football Summer Conditioning Program

Train Harder With Hill Sprints

Get in Shape With 5 Intense Lower-Body Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

Get in Game Shape With 4 Conditioning Combos

In-Season Baseball Pitcher Workout Program

Understanding the Benefits and Risks of Altitude Training

Get in Shape With This Basketball Conditioning Workout

Training Secrets of UFC Champion Johny Hendricks

In Defense of Cardio

Prepping for the 110-Yard Conditioning Test

Misty May-Treanor

Five Reasons to Go Back to Basics With the Jump Rope

LaTroy Hawkins' Epic Battle Ropes Workout

Test Your Toughness With the Who Dat? Challenge

Tabata Training: Quick Workouts for Amazing Results

5 Brutal Sprint Drills That Push the Lactic Threshold

Can You Survive the

Find the Right Zumba Class for You

Run Faster and Longer With Better Breathing Technique

High-Intensity Interval Training: How Much Is Too Much?

Exercise of the Week: 50-Yard Shuttle

How to Avoid Hockey Conditioning That Slows You Down

STUDY: Will Cardio Ruin Your Strength Workouts?

Get in Basketball Shape With the Right Workout

STACK Challenge: 500-Meter Row

ZSeries 10-Minute Workouts: Fartlek Run

Conditioning for Your Sport

STACK Challenge: The 10/10 Treadmill Challenge

5 NBA Players Who Found Their Game After Losing Weight

STACK Analysis: NFL Conditioning Tests

How Much Conditioning Do You Really Need?

Why You're Doing Mountain Climbers Wrong and How to Fix Them

STACK Challenge: 5 Minutes of Treadmill Torture

Essentials of Spring Football Training

ZSeries 10-Minute Workouts: Interval Sprints

Exercise of the Week: 300-Yard Shuttle

Full Body Workout: 6-Week Conditioning Plan

ZSeries 10-Minute Workouts: The Hill

STACK Challenge: Finish Strong

How Sporting Kansas City Stays 'Sporting Fit'

Baseball Conditioning: Why You Need an Aerobic Base

3 Brutal Conditioning Ropes Exercises