I have been playing around with Tabata training the past few weeks and I have to say that I’m really liking the style. So I think I will begin sharing some of these types of workouts with you all here and there. One of my followers, The Athletarian, posted a great blog about Tabata training as well that motivated me to post my findings.
The first thing you need to know… Don’t just decide to try this without having some sort of background with fitness. This is something you will need to build up to. Any of these workouts that I’ve posted today can be set to our regular timed workout if you aren’t up to Tabata.
I have the Tabata Timer app on my phone that I got for free.
20 seconds max effort
10 seconds rest
Total of 8 rounds
A popular regimen based on a 1996 study uses 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits
Start with a 1 mile run
Mule Kicks/ Jump up