Let us introduce the Tabata Method. Tabata is an interval training method based on study by Professor Izumi Tabata done in 1996. If you google “Tabata method” you will find thousands of articles and stories praising this wonderful training method. We are not going to bore you with all the fine details like how many percent it can increase your VO2max (maximal aerobic capacity) or argue that it is the best known method available. Lets keep it simple, Tabata Method works and it really works well!
Tabata is only 4 minutes long, it consists 20 seconds of work followed by 10 seconds of rest total of 8 gruelling sets. It`s tough, it`s demanding and it jump starts your whole metabolic system all at once.
We use Tabata method because:
– It teaches mental toughness and forces an athlete to focus on pushing harder through the pain and exhaustion.
– It Increases both aerobic and anaerobic endurance.
– It`s great for improving body composition and boosting fat loss. Tabata fires up your metabolic system which continues to work long after you finished your training.
– Super easy to do anywhere and you can use it with or without any equipment. Kettlebells, barbells, dumbells, bodyweight, sprinting, breaking…Anything works!
– It`s only four minutes long. You can use it as a warm up, finisher, cool down or the main part of the workout.
Tips for good Tabata
– Select exercises that supports your goals in training.
– Favor full body exercises that really gets your heart rate up. Burbees, thrusters, squats, jumps and push ups for example.
– Always give out 100%. No slacking, no taking it easy, no cheating on reps or technique. It`s only 4 minutes, you can do it. If you use Tabata method as a warm up or as a cool down you can take intensity down a notch
Examples of Tabata Workout:
20 seconds of work (as many reps. as possible)
10 seconds of rest
Total 8-sets of 20+10 = 4 minutes
The B-Boy Tabata Video by Hatsolo
Start from a push up position and bring the other leg to the front and keep the other leg straight.
Start shifting your legs in between your hands as fast as possible.
Do parts 1 -> 4, repeat the cycle.
If you can´t do proper push ups, skip the push up and do only parts from 2 -> 4.
Tip: When you jump, hit your hands to your knees to get higher jump!
KB Swing Squat:
Two hand swing + Squat
Front squat to push press and repeat the cycle.
Double Tabata: (Good for Battle training)
40 seconds of work
20 seconds of rest
Total 8-sets of 40+20 = 8 minutes
Other option for Tabata:
Do 1-5 Tabatas with or without a break (1-2 min) between the Tabatas
Choose 1-5 different moves and do each 4min with one of the moves.
- 1st 4min Burpee
- 2nd 4min Two hand Kettlebell swing
- 3rd 4min Mountain Climber
- 4th 4min Squat
- 5th 4min Push Up Plank
Have fun and Tabata training!