Tabata Training: Quick Workouts for Amazing Results | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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:

  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...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 34,038,865
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 24,898,354
Derrick Rose Explains How He Stays Positive
Views: 4,916,163

Featured Videos

Tim Tebow's NFL Off-Season Workout Views: 135,407
Path to the Pros 2015: Shaq Thompson Views: 14,586
Elite Performance With Mike Boyle: Train the Core While Standing Views: 311,611
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Patrick Willis' Homegrown Off-Season Workout
Views: 1,221,618
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,105
How Greg Nixon Gets More 'Twerk' on the Track
Views: 950,576
Corey White's Off-Season Guide to Making Plays
Views: 1,396,869
Abby Wambach Will Do Whatever It Takes
Views: 2,814,024

Load More
More Cool Stuff You'll Like

7 Footwork Drills That Give You an Advantage

Seven Footwork Drills To Gain An Advantage How many times have you heard coach yell, "Get on the line and look like you are ready for conditioning"?...

Alternatives to Boring Cardio Training

Get in Shape With This Basketball Conditioning Workout

Can You Survive the

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Advanced High School Football Summer Conditioning Program

Training with the Elevation Training Mask 2.0

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

5 NBA Players Who Found Their Game After Losing Weight

In Defense of Cardio

How to Avoid Hockey Conditioning That Slows You Down

5 Brutal Sprint Drills That Push the Lactic Threshold

STACK Challenge: 5 Minutes of Treadmill Torture

The Mount Everest Treadmill Challenge

Improve Your Aerobic Fitness in the Off-Season

4 Simple Drills to Improve Your Endurance

LeBron James's Insane Conditioning Drill

Win the Fourth Quarter With These Basketball Sled Push Finishers

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: The Hill

Test Your Toughness With the Who Dat? Challenge

LaTroy Hawkins' Epic Battle Ropes Workout

ZSeries 10-Minute Workouts: Fartlek Run

How Much Conditioning Do You Really Need?

4 HIIT Workouts That Will Get You in Shape Fast

Get in Football Shape Fast With Metabolic Runs

In-Season Baseball Pitcher Workout Program

Off-Season Conditioning: Full-Body Med Ball Workout

STACK Challenge: The 10/10 Treadmill Challenge

Get in Basketball Shape With the Right Workout

How Sporting Kansas City Stays 'Sporting Fit'

Get in Shape With 5 Intense Lower-Body Finishers

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Training Secrets of UFC Champion Johny Hendricks

Understanding the Benefits and Risks of Altitude Training

Can You Handle the Husker Toughness Test?

Baseball Conditioning: Why You Need an Aerobic Base

Who Invented the Burpee?

STACK Challenge: 500-Meter Row

Can You Pass Drew Brees' Conditioning Test?

Get in Game Shape With 4 Conditioning Combos

STACK Challenge: Finish Strong