Got four minutes to spare? How about 20? If you are short on time but looking to create a tight, toned, body in less than a half hour, a Tabata workout may be just for you.
We asked Equinox Group Fitness Instructor Eva Redpath to tell us how to maximize your results with Tabata, also known as High Intensity Interval Training (HIIT). A HIIT session often consists of a warm up period of exercise, followed by three to ten repetitions of high intensity exercise, and ending with a period of cool down exercise. Many people have experienced fantastic results with this form of exercise, and it is widely accepted as an efficient and effective way to get the most out of your workout whether you are at home or at the gym.
What is Tabata?
Tabata is a type of interval workout where you alternate periods of intense exercises, followed by a short recovery period. The Tabata workout lasts only four minutes per exercise. You will be doing one exercise for 20 seconds, followed by 10 seconds of rest, eight times. The idea is to push yourself as hard as you can for those 20 seconds. The maximum exertion in a short period of time is the key element to this type of workout.
Where Did Tabata Come From?
Tabata originated in Tokyo, Japan and was developed by Dr. Izumi Tabata in a research study to show that short bursts of high intensity training has superior aerobic and anaerobic training effects compared to longer moderate intensity training. Both aerobic and anaerobic exercise triggers lactic acid formation, which promotes the building of muscle mass.
What are the benefits of Tabata?
● Burn Fat and Calories Fast
● Protect Muscle Tissue
● Increase Aerobic and Anaerobic Capacity
● Time Efficient
● Can Be Done Without Equipment
● Improved Athletic Condition
Round 1: Jumping Lunges (8 sets of 20 second intense effort + 10 seconds rest)
Round 2: Knee Push-Ups (8 sets of 20 second intense effort + 10 seconds rest)
Round 3: Mountain Climbers (8 sets of 20 second intense effort + 10 seconds rest)
Round 4: Scissor Crunches (8 sets of 20 second intense effort + 10 seconds rest)
Tabata workout courtesy of Equinox.com