Ryan Raffel

Tabata Training Guide

Ryan Raffel
March 8, 2019
1:03 am

If you’re curious to learn more about Tabata training and workouts, you’re in the right place. Perhaps you’ve heard success stories and you want to try it out for yourself. Or maybe you’re tired of your current routine and want to try something new. Tabata training is not for the faint of heart—you’re going to feel the burn. That being said, Tabata training can bring you a whole range of benefits. Tabata workouts are ideal for those of you struggling to fit exercise into a hectic lifestyle. This style of training can also help you achieve other fitness goals. Burning fat is another bonus to giving Tabata a try. In this article, you’ll get an in-depth understanding of what Tabata training could do for you. I’ve also detailed Tabata workouts to suit people of all preferences: from gym-goers to those of you who prefer equipment-free workouts.

Tabata Training: What Is It?

If you’ve heard of Tabata training, you’ve likely heard of high-intensity interval training (HIIT). What you may not be aware of is that Tabata training was the source behind many of the HIIT programs we know and practice today. Tabata is named after Izumi Tabata, a Japanese scientist. Tabata and his fellow scientists performed a study in 1996 that changed the way we approach exercise. The point of the study was to measure aerobic and anaerobic capacity. For those of you who are new to the world of exercise and training, let me define those for you.

Aerobic vs. Anaerobic

Aerobic capacity refers to how well your cardiovascular system works to transport oxygen while exercising. The definition of aerobic is literally “with oxygen.” Aerobic exercises consist of any workout that allows you to increase your heart and breathing rate sustainably. Although you may work up a sweat, you’ll be able to keep going without collapsing. In contrast, the word anaerobic means “without oxygen.” Your anaerobic capacity is how long you can keep pushing through a workout without oxygen. Obviously, that is not very long. Anaerobic exercises are workouts that can only be done in short bursts. For example, sprinting at full speed rather than running at a leisurely pace. Or doing a set of squats as fast as you possibly can without stopping.

The Original Tabata Training

Now that we’re clear on that, let’s get back to Tabata’s study. The subjects were given one of two workouts: moderate or high-intensity. The moderate workouts were continuous, using roughly 70 percent of maximal oxygen consumption over one hour. The high-intensity workouts were eight bouts of exercise, each lasting only 20 seconds. Including a 10 second rest period between bouts, these sessions lasted for a total of four minutes. Subjects used 170 percent of maximal oxygen consumption, or VO₂ max. This is a measurement of how much oxygen a person uses while exercising intensely. More oxygen is consumed to create more energy for your cells. For those brief 20 seconds, the subjects were exercising at full intensity. This means the HIIT subjects were performing anaerobic exercises rather than aerobic ones. Both moderate and HIIT exercise improved the subjects’ aerobic capacity. However, the HIIT subjects also showed a 28 percent increase in anaerobic capacity. That may not sound like much to you, but it’s an impressive figure. At this point, you may be wondering what the difference is between a HIIT and a Tabata workout. Well, Tabata workouts follow the pattern determined in the study: 20 seconds on, 10 seconds off.

What Are the Benefits of Tabata Training?

I briefly touched on the perks of adding Tabata training into your regime. Whatever your fitness level and objectives are, Tabata can work for you.

Improves Your Endurance

Endurance (or stamina) is essential for certain sports. Marathon running, triathlons, competitive swimming—the list goes on. These types of sports and activities require that you perform consistently, usually at an intense pace. Professional athletes are able to maintain their performance levels while nearing maximum oxygen capacity, or anaerobic respiration. Sound familiar? Remember that Tabata training can improve your anaerobic capacity after just one session. Just as with any physical activity, repetition and patience can go a long way. One study monitored the effects of a seven-week HIIT program on maximum oxygen capacity. By the end of the study, the participants showed an increased maximum oxygen capacity. If you’re an established athlete, Tabata can heighten your abilities. Adding HIIT to your training regimen can strengthen your performance and increase your anaerobic power. Even if you’re not aiming to participate in an event, Tabata training is a challenge in and of itself. You can set yourself different goals (e.g., your progress as you exercise) and watch yourself improve over time.

Promotes Good Health

Granted, any physical activity has health benefits. Still, Tabata training can do more for you than just enhance your athletic prowess and keep you trim.

Fat Burning

If weight loss is your primary goal, Tabata training is the way to go. HIIT has been proven to control obesity swiftly and successfully. Practicing Tabata regularly can target abdominal fat in particular. Workouts like Tabata have been shown to be more successful at promoting weight loss. Moderate or low-intensity routines aren’t as effective at reducing body fat overall. Shorter, higher-intensity workouts also burn more calories than longer exercise intervals.

Cardiovascular Health

Any form of HIIT is great for boosting heart health. Whether you’re low-risk or high-risk for cardiovascular disease, HIIT, like Tabata workouts, can be of use.

Lowers Disease Risk

Practicing Tabata workouts can also lower your risk for age-related diseases. Older individuals of both sexes were found to have significant health improvements after six weeks of regular HIIT. This includes lowered cholesterol and body fat and increased muscle mass.

Promotes Mental Health

Your physical health isn’t the only thing that Tabata can be good for. HIIT workouts can reduce fatigue and depression too. You can also experience better self-esteem and cognitive function and less anxiety.

Saves Time

There are many reasons why we have trouble sticking to our workout routines. One of the most common excuses is a lack of time. I’ve used it myself in the past—after a long day of work, who has time for an hour or more at the gym? With Tabata training, sparing time won’t be an issue anymore. After all, these workouts last for minutes rather than hours. The quick duration of Tabata training has one more key advantage. You’re more likely to stick with Tabata than other forms of exercise. This is because you’ll see results from your workouts faster than with low or moderate intensity exercise. When we see visible consequences from our hard work, we’re going to persist with it.

Flexibility

One of the most attractive things about Tabata training is how flexible it is. The only thing set in stone is the intervals: 20 seconds of exercise, 10 seconds rest, until you’ve hit the four-minute mark. Otherwise, you can pursue nearly any exercise that you want.

Can Anyone Do Tabata Training and Workouts?

The answer to that is a resounding yes. Almost anyone can do a Tabata workout. If you have existing conditions or past injuries, it’s best to check with your doctor before getting started. Keep in mind that the way you approach Tabata will determine how well it works for you. This is definitely not the type of workout you can do with your head in the clouds. During the 20-second periods of activity, you have to give it your all. The whole foundation of Tabata is high-intensity, anaerobic exercise. If you’re not pushing yourself to the very limit of your endurance, it won’t work. If you want to know more about what you should expect for your first four minutes, watch this video:

What Do I Need For Tabata Training?

The only thing you’ll need for a Tabata workout is a timer. Trust me, this is a necessity. It’s not easy to keep track of the seconds when you’re exerting yourself to the limit. You can set the timer on your phone to go off at the correct intervals. Otherwise, you can download a timer designed for HIIT workouts in general or Tabata specifically. If you like using equipment when you work out, you can use this for Tabata training too. If not, then you’re not obligated to do so. Regardless of your fitness level, it’s always better to warm up before you dive in. Tabata workouts are intense physical feats.

Tabata Workouts Including Weights

If weights are an integral part of your standard routine, you can use them in Tabata training too. If you decide to go this route, take precautions to avoid injury. Don’t start by lifting what you’re accustomed to, go lighter during your first Tabata sessions. What may be comfortable to lift at a leisurely pace can be dangerous at high intensities.

#1 Light Tabata Workout with Weights

You’ll be alternating between two sets of exercises: hammer curls and squats. For this set, you’ll need two dumbbells.

Minutes One Through Four

20 seconds hammer curls
10 seconds off
20 seconds squat presses
10 seconds off

Hammer Curls

Stand with your feet hip-width apart, keep your core engaged and knees slightly bent
Hold your dumbbells so that your palms are facing each other
Lift the dumbbells up to your shoulders and back down again
Repeat

Tip: When you’re doing hammer curls, stay in control. Let your muscles control the lift and descent of the weights, not gravity.

Squat Presses

Stand with your feet slightly wider than hip-width apart, maintain a slight bend in the knee
Hold your dumbbells with elbows bent up to your shoulders, keep your palms facing each other
As you squat down, lift the dumbbells up to your shoulders
When you stand up from your squat, extend the dumbbells overhead, arms straight
Repeat

Tip: When you’re squatting, rest your weight on your heels rather than your knees. You might want to practice your squatting posture before you add weights.

#2 Moderate Tabata Workout with Weights

To up the intensity, you’ll be alternating between four types of exercises. Your Tabata workout will look like this:

Minutes One and Three

20 seconds tricep extensions
10 seconds off
20 seconds in/out squats
10 seconds off

Minutes Two and Four

20 seconds wide rows
10 seconds off
20 seconds burpees
10 seconds off

Tricep Extensions

Stand with feet hip-width apart, palms facing each other
Lift dumbbells up and overhead, bending your elbows
Lower dumbbells back to starting position at your sides
Repeat

Tip: Don’t let your back arch when the dumbbells pass overhead.

In/Out Squats

Stand with feet slightly wider than hip-width apart, squat down and hold
Jump your feet inward, maintaining squat posture, then jump out to a wide squat
Repeat

Tip: Keep your weight on your heels and don’t lose integrity as you jump.

Wide Rows

Stand with your feet hip-width apart and bend over, keeping your back straight
Hold your dumbbells with your palms facing the floor
Lift the dumbbells to your chest and then lower
Repeat

Tip: Don’t cramp your neck—keep your whole back straight.

Burpees

Stand with your feet hip-width apart
Drop into a squat
From there, reach your hands to the ground and jump your feet back into a plank
Jump your feet back inwards, going back into a squat pose
Stand up
Repeat

Tip: Getting the motion of a burpee down can be tricky at first. Practice a few times to get comfortable before doing it fast.

#3 Intense Tabata Workout with Weights

For an intense Tabata workout, you’ll be switching it up every minute. This workout is also ideal for those of you who don’t like to do the same exercise twice. You’ll be doing some of the exercises from the light and moderate workouts as well as some new ones.

Minute One

20 seconds burpees
10 seconds off
20 seconds hammer curls
10 seconds off

Minute Two

20 seconds plank rows
10 seconds off
20 seconds tricep extensions
10 seconds off

Minute Three

20 seconds in/out squats
10 seconds off
20 seconds shoulder press
10 seconds off

Minute Four

20 seconds jumping jacks
10 seconds off
20 seconds goblet squats
10 seconds off

Plank Rows

Get into plank position, resting on your dumbbells rather than palms
Alternate by lifting left and right dumbbells upwards, keep your elbows close to your body
Repeat

Tip: Keep your core and back strong in plank posture. Try not to let your body sag.

Shoulder Press

Stand with feet hip-width apart
Lift your dumbbells up to your shoulders, elbows bent, keep your palms facing away from you
Extend your dumbbells overhead, arms straight up in the air
Lower your dumbbells to shoulder height
Repeat

Tip: Don’t let your dumbbells hang too far in front of or behind your head when you lift them.

Jumping Jacks

Stand with feet hip-width apart, arms by your sides
Jump your feet out and reach your hands up overhead
Return to start position
Repeat

Goblet Squats

Stand with feet slightly wider than hip-width apart, keep your knees a little bent
Hold one dumbbell vertically, clasping the head between the palms of your hands
Squat down, keeping your chest up
Raise yourself up
Repeat

Tip: Keep the dumbbell at chest height as you squat. If holding it between your palms feels unsteady, clutch it with both hands instead.

Tabata Workouts With Equipment

If you don’t want to let your jump rope or resistance bands gather dust, don’t worry. You can pick one or more of these three Tabata workouts that require this equipment.

#1 Jump Rope Tabata Workout

All you’ll need for this workout is a jump rope. You can up the difficulty of your workout by selecting a heavier weight rope if you prefer.

Minute One

20 seconds high-knee jumps
10 seconds off
20 seconds high-knee jumps
10 seconds off

Minute Two

20 seconds forward jumps
10 seconds off
20 seconds forward jumps
10 seconds off

Minutes Three and Four

20 seconds high-knee jumps
10 seconds off
20 seconds forward jumps
10 seconds off

High-Knee Jumps

Stand with feet hip-width apart, jump rope in hands
As the rope passes under your feet, raise one knee high in the air
Repeat with alternating knees on each revolution

Tip: Get your knees as high as you can on each revolution to sustain the intensity.

Forward Jumps

Stand with feet hip-width apart, jump rope in hands
As the rope passes under your feet, jump as high as you can with both feet
Repeat