Tabata is the name of a Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. It’s an excellent training program that seems to fit across all training disciplines for athletes looking to increase their VO2max and lose fat quickly.
WHAT IS IT?
It’s simple: after warming up, take one (or more) exercise(s) and perform it in the following manner:
For twenty seconds, do as many reps as possible, or run, bike as hard as you can
Rest for ten seconds
Repeat seven more times!
Eight sets of “as many reps as you can get done,” followed with a brief ten seconds rest— simple and effective. This isn’t “eight sets of eight,” although the goal of doing eight reps in each of the twenty second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest. If running, biking, or rowing, go as hard as you can.
The best exercise options for the Tabata method are exercises that use a large number of muscles such as, squats, front squats, dead lifts, thrusters, sprints, stationary bike and rowing machine.
Use the “lowest rep number” of any of the eight sets as your measurement to compare workout to workout. If you go too heavy, that last set may be two. If you go too light, you might get around 15 reps or more.
And by the way, ten seconds is not getting a drink, looking in the mirror, talking to the cute girl on the bike, looking at the clock, walking back to the bar, chalking up, adjusting the belt, talking to a friend, then doing the next set. Ten second is ten seconds! No cheating!
WHY SHOULD YOU DO THIS WORKOUT?
The Tabata program might be the single best “fat burning workout” that I know, not to mention the increase in VO2max. It might only be four minutes, but you seem to keep sweating and breathing hard for a long time afterwards. Let’s face it – if you can’t do 4 minutes of cardio a few times per week… you need to take up knitting!
One thing a lot of our guys are doing to really get the most out of Tabata workouts is take 4-8 Tridenosen H about 30-60 minutes before a Tabata workout – the huge surge in ATP gives you a lot more energy and stamina to get through the 4 minutes of HELL!!! Click Here to check out Tridenosen H.
-Dane
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This looks awesome… I have heard of Tabata before, but never tried it. This week’s cardio is going to be short and sweet!
this looks pretty cool but I have tried so many ways of exercising and lifting and now I use bands with alot of things I do. But, I think my main problem is what and when I eat,lol.
I’d just started doing Tabata protocol a few weeks back and it really does work.
works very well with kettlebells
This is really all people need to know in order to burn fat quickly and maintain and build muscle. There is NO secret formula but hard work and shocking your body with the routine you do, not let your body get used to it. There’s a reason why wide receivers look like they have 0% body fat, I’m pretty sure NFL trainers have it figured out after decades of molding their athletes into fine tuned machines. There is absolutley no reason for someone to have to get on an elliptical trainer or treadmill for 60-80 minutes like I have seen people do, and never lose weight. You want to get rid of all that nasty body fat? Give this a shot for a week, I will guarantee that you WILL lose fat. Get a stop watch, be focused, don’t quit and be amazed at how this works.
I need to change up my cardio and I hate long sessions of it. I’m gonna give this a try. Is 4 minutes enough to see results?
can this be done every day? of course you’d have to mix up the muscle groups worked each day.. this sort of reminds me of P90X.
Where do you think P90X got the idea from? This has been around for decades I believe but just recently brought into mainstream bodybuilding circles. Ive done a Tabada program before, my God does it kick you ass. Because your actually using weights!
Yer got the young boxers to give a try they said it was good,
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