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What is Tabata Training?

Most of us know that interval training is important when it comes to losing weight and toning up. But actually getting a high-intensity workout in less than 10 minutes? Very possible. How you say? Tabata Training. If you do not know what Tabata is, I’ll explain a little bit about it. Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training. “The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.” [1] In the study, he had cyclists perform 20 seconds of all-out effort followed by 10 seconds of rest. The participants repeated seven to eight sets of the exertion-rest intervals, equaling just about 4 minutes of actual workout time. The results were so striking that this type of training was named after its creator, hence “Tabata” training.

If you’re trying to lose weight, Tabata may seem like a quick way to boost metabolism and burn fat. And while it can be, remember that true weight loss comes down to consuming fewer calories than you burn. Because Tabata workouts are so short, they simply just don’t burn enough calories on their own to be the only workout you do for weight loss. So rather than viewing Tabata training as a shortcut or a replacement to your regular workouts, think of it as a boost for your usual workout plan.[2]

How can I incorporate Tabata into my work out?

Adding Tabata training into your workouts is easy! Swap one to two of your usual cardio workouts a week for quick Tabata training. Remember, you’re doing precisely 20 seconds of maximum effort followed by just 10 seconds of rest for a total of seven to eight intervals. This can be done with almost any form of cardio exercise, including running, swimming, cycling, plyometrics, jumping rope and more. If you are a beginner, you might only be able to perform 5-6 sets of these intervals, but keep it up!

Our FAST trainers have been incorporating Tabata into their personal training sessions and seeing great results. For the FAST location nearest you visit!




Foothills Acceleration and Sports Training (FAST) is empowered by Foothills Therapy Partners (FTP).