Posted on February 08, 2013 by Jenny Cromack

Tabata falls into the category of high intensity training. However instead of hours upon hours of intense training Tabata protocols are limited to 4 minutes. The research indicates that when compared to either traditional interval training or steady state training Tabatha’s improves both aerobic and anaerobic fitness more efficiently.

What do Tabatha’s looks like?

• 4 minutes long (whole session)
• 20 seconds of 100% effort training
• 10 seconds of rest
• Total of 8 sessions or rounds

Benefits of Tabata training:

• Shown to elevate basal metabolic rate 15x for a short period of time
• Muscle tissue retention, even through dieting protocols
• Anaerobic and aerobic capacity increase
• Time saving

The problem with the protocol is that it requires an intensity of effort that most people find hard to achieve without a personal trainer or friend. Without working at the intensity required the session is absolutely pointless, 4 minutes of sub maximal effort will in no way benefit you. SO if you are going to use this training approach, make sure it is 100% max effort!

How to combine Tabata with resistance training

• Drop the weight to 50-55% of your 1 rep max
• Max reps in 20 seconds with good form
• Rest 10 seconds then repeat
• GOOD LUCK!
• Aim to complete 4 minutes on each exercise
• A max of 3 exercises per session (rest 3-5 minutes between Tabata protocols)

How to combine Tabata with cardiovascular training

• Move to bodyweight exercises such as running/rowing/ squats/ lunges/ push ups etc
• Max speed or reps in 20 seconds
• Rest 10 seconds then repeat
• BREATHING BECOMES HARD!
• Complete 4 minutes on each exercise/ protocol
• A max of 3 exercises per session (rest 3-5 minutes between Tabata protocols)