Hi guys!
I don’t have a real post for you all today, but instead, I’m doing a post on non-other than my favorite cardio- Tabata!
Back in the day, I spent way too much time doing cardio. I thought I needed to do AT LEAST 30 minutes to burn fat. When they first introduced Tabata at my gym and said that it was only 16 minutes of real work, I was skeptical. But I decided to try it- I read all of the studies and it seemed to work. So, I replaced my hour-long cardio sessions with a couple of sessions of Tabata a week.
And what did I find? Along with clean eating and some weight lifting, I dropped my body fat to 14% in a couple months!
I’m a firm believer in Tabata now. My cardio now revolves around Tabata- and the best part is you DON’T NEED A TREADMILL! I despise running and Tabata can be done anywhere, at any time.
For fun, I got some information on the studies done for your info:
“As for the initial study, after 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata’s test was much more effective, as it produced a positive response on individuals who were already in shape.”
“To cut to the results of the study: the moderate intensity group training program produced a significant increase in VO2 max of about 10%, but had no effect on anaerobic capacity. The high intensity group improved their VO2 max by about 14% while anaerobic capacity improved by 28%. The study was done over a six week period. Both groups working out 5 days per week.”
“But the high intensity group got 9 times more fat loss benefit for every calorie burned while exercising.”
To put that in easier terms, Tabata helps raise your VO2 Max, and it raises the metabolic rate causing you to burn more calories after your finished. In fact, studies have shown you burn more calories for up to 72 hours after the workout!
Here’s the key though- you must put out your all out effort with tabata. This is not for beginners. On a scale from 1-10, you should be at a 9.5 during the intervals.
I use this Online Tabata Clock when I do my Tabata sessions at home.
How To Do Tabata:
First you want to warm up for about 5 minutes. Then, you will perform each interval for 20 seconds at your all out effort, followed by 10 seconds of rest. You will repeat that for 4 minutes. Then you rest 1 minute, and move on to the next round of exercises for a total of 16 minutes. If you check out the online clock I listed above, it will make more sense.
Here’s a sample session that I performed last Friday. You want to put out your all-out effort doing these moves- whether that be to jump higher or to go faster.
Sample At Home Tabata Routine
Round 1 Moves:
- High Knees
- Speed Skater
Round 2 Moves:
- Imaginary Jump Rope
- Standing Mountain Climbers
Round 3 Moves:
Round 4 Moves:
Those are some of my favorite moves. I also like to use weights and do kettlebell swings, burpees, jump squats, running up and down the stairs at our house, and jumping on and off of the stairs. You could also obviously do Tabata on any cardio machine.. but if your a running hater like me, the plyometric one is actually more fun and easy to do anywhere!
For more information:
http://www.squidoo.com/tabatatraining?utm_campaign=direct-discovery&utm_medium=sidebar&utm_source=super
I wish they offered that class at my gym! From my experience, interval training is the best way to get your heart-rate up and get a really awesome workout. Mountain climbers are SO HARD!
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Wow thanks so much for posting this , I have never heard of this, but I am going to try it. I’m always up for some new torture from you. I love reading your blogs, it’s SO informative and I learn something new from you EVERYDAY!!! ..just wanted you to know you’re appreciated in case you ever get bored of writing! LOL
Question: What motivates you to eat clean, push through workouts?
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I’d just heard the name about 2 weeks ago but didn’t know what exactly it was till your post.I’d done a lot of these moves in my circuit training class 3 years ago. Some of them I hate more than others
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Thanks so much for posting this. I love doing HIIT and Tabata workouts.
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Sounds like an awesome workout!! I’m going to try to incorporate this into my routine once a week!
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Oh thanks for the info! I’ve always wondered about tabata! And btw, you have a beautiful blog layout. Did you do it yourself?
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April Reply:
March 28th, 2010 at 7:37 pm
Thanks Caronae! No, I didn’t do it myself. I wish I did!
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Wow! This sounds seriously hardcore! I bet I would love it!
<3 jess
xoxo
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ive always wondered about this girl!! thanks so much 4 sharing. now that im done w. my race im focusing WAY more on strength training and stuff! do you only do cardio once a week?
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April Reply:
March 28th, 2010 at 8:11 pm
Nope- I’m doing Tabata twice a week, one hour kickboxing once a week, and 20 minutes steady state once a week. But it really depends on the week!
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Tabata sounds quite the workouts on the “Insanity” DVDs. Very similar types of moves and a circuit training approach. If you’re into this type of workout and looking for something to mix it up, Insanity is worth a try! It has gotten me into the best shape of my life. It is seriously butt-kicking.
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So you are doing about 32 rounds?? Because on the clock it says the total time is 4 mins?? haha
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wow I have no idea what this was, i have heard this lingo being thrown around, thx for the 411!
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Tabatas = fat burning inferno! WAY TO WORK IT!
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Most excellent post April! I’ve never tried tabata, but I really should! Sounds like an awesome way to improve anaerobic fitness and endurance – which will help a lot in your weight lifting too!
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i ALWAYS do plyos even during my weight training! love it and it gets your heart rate up like NONE OTHER!! thanks for posting april!!
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The trainers at my gym are incorporating Tabata into their routines now, and it’s awesome. VO2 Max might be the most underestimated number when people try to improve their fitness. Oxygen efficiency means everything. You can’t get fit without it, and it vastly improves overall fitness. Curious, though: where did you find the 72-hour figure? I’ve only seen 24 hours (Bielinski, Schultz, & Jéquier, 1985; Treuth, Hunter, & Williams,
1996, though neither is Tabata-specific), but your source may be newer than mine.
The clock is hilarious. I love the buzzer.
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This sounds a lot like what we do in the Insanity videos! But we go for like a minute lol…with no rest
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LOVED THIS POST! I was actually going to do a post on Tabata training in the future after my life calms down a bit but maybe I will send them here!
We shall see! Good stuff!
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great post. i should really do tabata. and yep, what therese said.. sounds just like insanity!!
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I LOVE Tabata workouts!! The burn is like no other! (and its quick)
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Tabata?!
That sounds SO fun!
Have a great week, girl!
Brazilian XOXO´s,
Gabriela
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Tabata kicks ass!!!
Literally.
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video, video, video! April’s Tabata Burn = yow! load it onto youtube, baby
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I did the tabata workout in this post (except subbed burpees instead of jumping lunges) and i loved it! i actually did some tabata a year or two ago and i used that same online clock.
thanks for posting this!
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OH NO on the ankle! I hope it gets better fast! I once did something similar… stepped up on to the seat of the lat pulldown to change the bar & stepped down onto another one! UGH! No fun!
Now that coconut PB sounds awesome!!!! YUM!
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Finally just did my first tabata workout, thanks to you!! The online tabata clock was a lifesaver!! Thanks so much for posting this helpful info!! I really loved the workout!!
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Thanks so much for this post! I’m definitely going to give Tabata a try one of these days. I’m a huge fan of HIIT, and it seems to be along the same line as that!
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