We’re going to be covering some of the basic terms that I use throughout my workouts. Regular ZGYM members already know them- I’ve even covered it before– but can still read through just to brush up on the benefits and such. As for beginners, this is exactly for you to make sure you’re familiar with the many kinds of training I do and post. Today’s topic is going to be about Tabata training, from what it is, its benefits, how it’s done, and samples of some of the workouts that use it.

Tabata

Tabata (developed by Dr. Izumi Tabata, a professor of sports science, at National Institute of Fitness and Sports in Tokyo) is a type of training that is oftentimes confused with HIIT. HIIT, or High Intensity Interval Training, is training at high intensity for timed intervals. This type of workout varies according to time (it can last as little as 5 minutes to as long as 20 to 30 minutes), number of exercises, and periods of work and rest. While HIIT training typically lasts longer, Tabata training lasts only four minutes. But don’t underestimate the effectiveness of this deceivingly short time- you’ll be wishing it were over as you workout for a total of eight rounds of 20 seconds of maximum effort cut by only a meager 10 seconds of rest.

Benefits of Tabata

Given that Tabata is a variation of HIIT, one of its benefits that I’ve already mentioned is intense, effective training covered in short amounts of time. I like to say that Tabata is a great if you’re short on time but high on motivation. If you truly go all out with maximum effort then you’ll reap the most rewards from this style of training.

Some of which include:

• Endurance
• Strength
• Efficiency
• Metabolism Boost
• Calorie and Fat Burning
• Versatility (can be done with and without equipment)

Putting Into Practice

Doing a Tabata is really quite simple. Set a timer for 20 seconds of work and 10 seconds of rest, which will repeat 8 times. Remember to perform with maximum effort during the working period, doing as many repetitions as possible until the timer goes off for the break.

As for your exercises, a good rule of thumb when starting out is to select 4 different exercises that will each be repeated twice (a total of 2 rounds per exercise). An example of a Tabata workout would look something like this:

8 Rounds, 20 seconds (exercise), 10 seconds (rest)

Repeat the following exercises twice:

Jump Lunges

Jumping Jacks

High Knees

Start Right Now

Keep in mind that in the ZGYM some routines may last longer than the usual 4-minute Tabata. Instead, they’ll incorporate multiple Tabata intervals. Once you’ve gotten a hang of this, you can move up to HIIT training or vary it with other longer routines. Tabata is also good if you’re in a hurry and don’t have time to workout for long. Even though it can be done with bodyweight alone, you can also incorporate other tools like the kettlebell, weights, a jump rope, fit slides, etc.

For Beginners

No Equipment Tabata #2- Low Impact Lower Body

Tabata Fit Slide for Beginners #2

Jump Rope Cardio Beginners #6

Intermediate to Advanced

8 Minute Tabata #1 X

Cardio Shred #12 X- Tabata

5 Minute Fat Burning Workout #71

ZWOW #13