What is Tabata ?
In 1996, Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Ritsumeikan University compared anaerobic and aerobic benefits between people who exercised at a moderate level for a continuous period of time and those that performed using intermittent high intensity bursts. Amazingly, the study found that intermittent exercise maximally works both aerobic and anaerobic systems, which couldn’t be said for those that exercised at moderate intensity! What was even better is that intermittent, high intensity exercise took a lot less time.
The Tabata Protocol is not for beginners when done it it’s fullest form.
You can however work up to the full form by doing 4 minute sections.
So how do you do it as a beginner?
Each exercise in a given Tabata workout lasts only 20 seconds, there is a pause for transitioning into the next exercise of 10 seconds.
Workout hard for 20 seconds
Rest for 10 seconds
Complete 8 rounds
You can do a 4 minute routine here : 4 minute tabata in french
Major muscle group exercises are best as they burn more calories and increase heart rate easier than isolated muscle exercises such as biceps curls.
An example of a Tabata workout looks like this:
Push-ups (20 seconds)
Bodyweight Squats (20 seconds)
Burpees (20 seconds)
Mountain Climbers (20 seconds)
Doing this twice in a row for 4 minutes
Once you are doing great with this and not thinking that you are dying , add 4 more exercises and do that whole routine for 4 minutes. You can gradually build up to do 8 full 4 minute rounds to complete a true Tabata Protocole Program !