Tabata Training – The Four Minute Work Out

Friday, August 24, 2012 · 0 comments

Are you too busy to exercise? Then, you will be hearing awesome news from me today. It is about Tabata training. This is a high intensity interval training that you can finish in 4 minutes. Maybe you are thinking that working out for just 4 minutes every day, 3 times per week is too good to be true. Technically, yes. But first, check out what this workout entails.

What is Tabata Training?

Tabata is a type of HIIT training developed by Izumi Tabata, a Japanese Professor. Tabata involves the use of 20 seconds of a highly intense work out and followed by 10 seconds of rest, continuously repeated for 8 cycles. This amazing workout can be used either for cardiovascular exercise or resistance training. For cardiovascular workout, the 10 seconds of rest means doesn’t mean stopping completely. It means going slow after the 20 seconds of super intense workout. Tabata can be completed in only four minutes, excluding the warm up and cool down routine.

How to Use Tabata Training for Cardiovascular Exercise

Although Tabata can be used for both cardio and strength training exercise, I will elaborate on the cardio exercise just for illustration purposes. When doing Tabata training on an exercise bike, alternate between 20 seconds of intensely fast cycling and follow it with 10 seconds of slow cycling. If you can go a maximum speed of 7 mph, you must try your best to cycle at this speed for 20 seconds non-stop and follow it up with 10 seconds at a slower pace. However, you have to repeat this for 8 times.

How to Use Tabata Training for Strength Training

-You can use Tabata for HIIT training. Let us use push-ups as the exercise example. You complete as many pushups as you can within 20 seconds followed by 10 seconds of rest. You repeat the alternating cycle 8 times, and you are done! If you want to add spice to your work out routine you can include a different exercise for every 20/10 second interval. For example, after one round of pushups, you can do bodyweight squats as many as you can for 20 seconds, and then followed by the usual 10 seconds of rest.

How to Monitor Progress during Tabata Training

Monitoring your progress, when performing Tabata training, is easy. Your progress for cardiovascular exercise can be monitored by calculating either the total distance you have covered or the maximum speed. For the strength training, the simplest way of monitoring your progress is by recording the total number of repetitions you have completed within the 20 second interval. You would have to write fast since you only have 10 seconds of rest for every 20 second interval. After you have completed the interval training workout, sum up all of the repetitions you have completed and record the total. The fitter you become, the more repetitions you would accomplish per interval.

If you have had serious prior injuries or any incapacitating medical condition, this is not a suitable exercise for you. Just like beginning any exercise program, consult your physician before engaging in Tabata high intensity training.

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