Tabata is a type of high-intensity interval training that lasts a total of 4 minutes, with 8 sets of 30 seconds each. Each 30 second interval is divided into 2 phases: 20 seconds of training and 10 seconds of rest. Tabata has been designed to give you good results in a short time, as long as you try hard. If you start practicing a simple Tabata workout, intensify it over time and integrate it into your training program, you can improve your cardiovascular performance.
Steps
Part 1 of 3: Acquiring the Basics
Step 1. Choose an exercise
Since Tabata training is based on rapid and intense repetition of simple exercises, try to choose movements that you can perform relatively easily and comfortably. Also, since the execution is fast, you may want to opt for exercises that you know you can do correctly, in order to avoid injuries. The Tabata was originally developed for the exercise bike, which continues to be the most suitable tool for this type of training. However, other exercises can be included, including:
- Cardiovascular exercises such as pedaling on an exercise bike, using the elliptical or rowing machine, jumping with legs apart;
- Classic exercises like squats, pull-ups, crunches, push-ups, jumps or sit-ups.
Step 2. Train for 20 seconds
Once you have chosen an exercise, you must perform it by completing a series of intervals or repetitions. The essence of Tabata is to do a lot of repetitions in an intense and fast way.
- Try your hardest to complete the intervals. If you use the exercise bike, start by pedaling as energetically and quickly as possible.
- Each interval has a duration of 20 seconds. Do as many repetitions as possible. For example, if you do some hops with your legs apart, try to repeat them as many times as possible in the 20 second interval. Set out to beat your personal best.
Step 3. Rest for 10 seconds
Rest after repeating the exercise for 20 seconds. Rest is essential, as it allows the body to recover from the effort.
Complete the last repetition by assuming the starting position of the exercise. For example, if you have chosen crunches, make sure you finish the training interval and start resting for 10 seconds when you are fully on the ground
Step 4. Make 7 more series
A complete Tabata workout (aka circuit) consists of 8 sets. Consequently, you have to do them all (training each time for 20 seconds and resting for 10) in order to finish the circuit.
- Make sure you practice with the same degree of intensity as the first set throughout the rest of the circuit.
- The circuits can be formed by exercises of different types. For example, you can choose 2 and alternate them, but you can also perform 8 completely different exercises.
- After completing the circuit you can very well walk for a few minutes to cool down.
Step 5. Learn to recognize the difference between Tabata and Tabata-inspired exercises
Tabata is a very simple but specific workout that requires you to put in 100% effort, moving as dynamically and quickly as possible. These features lend themselves only to certain types of exercises. For example, if you want to integrate weights, technically it will no longer be Tabata, as weightlifting involves slower and more cautious movements, which are necessary to avoid getting hurt. Running is another example: since it takes time to accelerate and decelerate, you can't push yourself to the max for a full 20 seconds. If you combine high speed and high intensity, you run a higher risk of getting hurt.
- It's certainly not wrong to do Tabata-inspired workouts instead of the classic Tabata, but it's important to know the difference. Real Tabata training places an emphasis on high-intensity interval work, as the namesake creator of this method discovered that intensity is just as important as exercise duration (if not more). Performing a classic Tabata workout with inappropriate exercises (such as weight lifting) could lead to serious injuries.
- By the time you get to the sixth or seventh interval, your muscles will be exhausted. If you had to perform exercises like weight lifting or running on the treadmill, you could be injured. In fact, with these exercises you will be forced to change the degree of intensity or the range of motion, which is why they cannot fall into the Tabata category.
- The exercise bike is perfect for the Tabata, as it does not provide the acceleration and deceleration times required by the treadmill (on the treadmill you would lose 10 to 15 seconds to accelerate and decelerate during each interval). Furthermore, since you will remain seated, you will hardly expose yourself to the risk of getting hurt.
- Tabata training was named after Dr. Izumi Tabata, a Japanese physicist and researcher who developed this methodology. During the research conducted by his team, the use of the exercise bike was implemented which allowed participants to stop and start pedaling quickly.
Part 2 of 3: Extending a Tabata Workout
Step 1. Choose multiple exercises
As you master the basics, you should start considering more advanced workouts. By varying your workouts, you will challenge yourself and make the most of this experience. Tabata should always be a challenge: if it starts to be too simple, then it needs to be changed.
- You can choose from 2 to 8 different exercises.
- Try to choose exercises that work different muscle groups in different ways. For example, if you want to do 4 different exercises, you could opt for mountain climbers, crunches, burpees and squats.
Step 2. Plan your exercises carefully
Preparing all the equipment before starting will save you time while running the circuit. Determine where in the gym you need to perform each exercise. For example, group all the exercises that require the use of a certain piece of equipment or a mat. In any case, remember to respect the other people who train: if you take the single pair of 10 kg dumbbells and monopolize them for 8 minutes using them for a total of 20 seconds, you risk making enemies. In this case, take advantage of the cool down to put them back in place for others to use.
Think about the position you take to perform the exercise. For example, group all the exercises that need to be done standing up (such as hops with legs apart and pull-ups). If the circuit includes sit-ups, push-ups, cross-legged hops and squats, be sure to start it with sit-ups and complete it with pull-ups, as both must be done standing
Step 3. Decide if you prefer to alternate exercises or not
If you want to do one type of exercise more than once, decide if you want to do it continuously or alternate with others. When making this decision, consider the following:
- Completing multiple sets of the same exercise saves time. For example, if you decide to insert 2 sets of push-ups in the circuit, doing them consecutively will not have to waste time getting back to the starting position.
- Alternating exercises could be more interesting. For example, doing consecutive series of crunches can be boring. Instead, it might be more fun to alternate them with push-ups, spread-legged hops, and squats.
- Performing multiple sets of the same exercise may tire you out sooner. For example, if you start with 2 sets of push-ups, you risk getting tired and unable to efficiently complete other circuit exercises, such as pull-ups or leg raises.
Step 4. Complete the circuit
By completing all the exercises you have chosen and all the sets, you will complete the circuit and finish the Tabata workout.
- Make sure you do 8 complete sets. If necessary, write or print a schedule to observe the progress you make while building a circuit. This way you won't run the risk of forgetting or repeating a set.
- Keep your energy level intact even near the end of the circuit. Sure, by the sixth or seventh repetition you will feel exhausted, but remember that it is close. Imagine that the Tabata is a challenge with yourself and that you absolutely have to win it.
- Don't worry if the circuit lasts more than 4 minutes. Over time you will be able to complete it more efficiently.
Part 3 of 3: Integrating Tabata into a Training Card
Step 1. Keep time while exercising
Tabata is characterized by two elements: measuring time and making the most of it. You need to keep time while doing the reps, sets and the whole circuit, otherwise you won't be able to really reap the benefits.
- Use an app that alerts you when you need to start a new series.
- Place your watch in a strategic place to be able to see it while you train.
- Use a classic stopwatch.
Step 2. Develop a training program
Tabata should be an integral part of a comprehensive, all-encompassing training schedule. To achieve a good result, customize the program to properly distribute Tabata workouts over the course of the week and combine them with other types of exercise.
- Start by doing Tabata once a week. This workout speeds up your heart rate by bringing it or bringing it closer to the maximum rate. Since the heart is a muscle, it needs to rest and recover, otherwise you risk damaging it.
- Once you have practiced Tabata once a week for 4 or 8 weeks, it is recommended that you start doing it twice a week. Going further would be excessive.
- On rest days, do some cardiovascular workouts. For example, on Tuesdays, Thursdays, and Saturdays, you could run, swim, or ride a bike.
- On Tabata days, you may also be able to lift weights. For example, if you've developed a Tabata program that focuses on your core muscles, exercise your upper body.
Step 3. Manage the Tabata training schedule with an application
The apps help design training schedules and plan the week, plus indicate when to change exercise during the circuit.
- Use the programming function offered by the applications to study and plan different weekly circuits.
- Many applications also allow you to include different types of workouts, such as running or swimming. This way you will have a general overview of the weekly workouts.
- Try applications specifically designed for Tabata, such as Tabata Pro or Tabata Trainer. You could also use apps designed for interval workouts, like Bit Timer or HIIT Workout Timer.
