Tabata is a high-intensity interval training (HIIT) craze that is hitting the fitness industry like a hurricane! Why is this happening? Well the main reason is that Tabata training does produce amazing results whilst performing briefer workouts.  This is revolutionizing the way we work out. In fact, some of the workouts take only four minutes from start to finish, and the results that can be achieved after this short blast are truly unbelievable!

This reduction in overall training time will suit the people with busy lifestyles, and others who smash the gym performing both cardio and weights for lengthy periods of time. Unfortunately, many gym goers do tend to drop off because they are only achieving limited results. One of the main issues attached to this scenario is that people exercise at the wrong intensity whilst performing these lengthy workouts!

If this feels like it is happening to you, then it is time to mix up your workouts up and throw some Tabata training into the equation! Please read on and let’s explain this further…

Exercise Intensity

Exercise intensity is probably the most important factor when performing a Tabata work out. You will need to put maximal effort into each exercise, think of it as a ‘sprinting intensity’, as this the benchmark for this style of training. Be prepared to sweat buckets and this type of HIIT consists of:

• 8 exercises lasting for 4 minutes (this is 1 round of Tabata training)
• Each exercise lasts for 20 seconds
• Each rest interval between each of the 8 exercises is only 10 seconds
• You can stack the 4-minute rounds to match your fitness levels e.g. 4 rounds x 4 minutes= 16 minutes.

Where does Tabata come from?

Well, in 1996 Dr. Imuzi Tabata a Japanese sports science invented this method whilst conducting research on a cohort of competitive speed skaters. He discovered that training at a very high intensity using the above Tabata model; produced some amazing benefits after just 6 weeks. Let’s explain some of these benefits further.

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The Benefits of Tabata

We have established that Tabata training is a very flexible model which you can stack up the 4 minutes workouts into rounds to suit your fitness levels and lifestyle needs. Research has indicated that Tabata training can:

1. Increases testosterone levels (this is the ultimate muscle building and fat burning hormone).
2. Improves the muscular oxidative capabilities of mitochondria (this is the power house of the muscular cells).
3. Provides an upsurge for GLUT 4 quantities (GLUT 4 is the insulin -regulated  glucose transporter ).
4. Enlarges the cell dimensions of the myofibrillar within the muscle tissues.

Tabata training can increase human growth hormone levels by around 350% and this hormone is important in fat burning and muscle building. Insulin sensitivity is also boosted via Tabata training and this enables glucose to be utilized from the bloodstream and into the muscles more effectively.  Then glucose is not stored as unwanted body fat. Coupled with this reduction in your fat storage potential is an increase in carbohydrate metabolism post work out, and this again is a positive when attempting to shift excess body fat.

Fat burning

Tabata training boosts the ‘after burn’ effect or EPOC (Excess post-exercise oxygen consumption) for up to 48 hours after you stop exercising. This boost in fat burning post exercise is ‘ not’ seen in steady state cardio (e.g. boring jogging).  Therefore, Tabata has the following benefits for stripping fat and building lean muscle tissue:

• It boosts the release of free fatty acids in the blood- this increases the burning of stubborn body fat.
• Increases the muscle and liver uptake of blood glucose, this stops body fat being stored.
• Increases cateholamine levels, and these hormones are essential for synthesizing fat.
• PFK (phosphofructokinase) is increased after you finish exercising and this enzyme synthesizes glucose properly.
• Increases testosterone and human growth hormone levels, these anabolic hormones are essential for the creation and preservation of muscle tissue.
• Stimulates the mTOR pathway which is required to produce new skeletal muscle.

Tabata Training Design

The Tabata style allows you to better control of your fatigue levels and you can stack-up the 4 minute workouts together, these definitely raise your heart rate and metabolism immediately. Many people are now starting to use this ‘true’ Tabata principle to create their own full body work out programs and all of the exercises that you perform should be compound in nature.

Compound exercises (push-ups, body squats and lunges etc.) use large muscle groups and this enhances muscle fibre recruitment. This strategy helps to burn more calories during the work outs and post exercises (EPOC), boosts your metabolism, improves cardiovascular function and is an excellent catalyst for the creation of lean muscle tissue. Are you ready to give Tabata training a go? If you are ready, then why not try the 30 day work out plan below!