Last month, we explored some of the benefits of interval training. This month, I’d like to describe one of the more effective forms of intervals – Tabata Training. Created by Japanese professor Izumi Tabata, this type of training uses high-intensity intervals to improve overall health and heart function, and burn fat.
One round of Tabata Training consists of 20 seconds of work and 10 seconds of rest repeated 8 times for a total of 4 minutes. Here’s a sample workout using some of my favorite exercises.
Light Warmup: 5-10 minutes
Sample Tabata Round:
- Push-ups – 20 seconds
- Rest – 10 seconds
- Bodyweight Squats – 20 seconds
- Rest – 10 seconds
- Pull-ups or Planks – 20 seconds
- Rest – 10 seconds
- Jump Rope – 20 Seconds
- Rest – 10 seconds
- Repeat entire sequence once
Stretch: 10-15 minutes
The benefits of workouts like this one are that you can do them just about anywhere, it doesn’t take long, yet it’s a very effective workout. High intensity interval training types such as Tabatas effectively burn calories without having to spend a ridiculous amount of time in the gym.
Try Tabata Training the next time you’re traveling, short on training time, or just want to get a quick burn. Remember though, Tabatas and other forms of high intensity intervals are not for everyone. Be smart, safe, and obtain a doctor’s approval before attempting new regimens such as this one.
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