What is Tabata Training? Try This Intense 4-Minute Workout
You’ve more than likely heard of HIIT, or high-intensity training, but have you met its much more intense sibling called Tabata training? This training method was developed by Dr. Izuki Tabata, a scientist and professor of exercise science who authored the first study on it to train Olympic speed skaters. Tabata training is a type of HIIT, but cranked up several notches. It’s based on performing a circuit at maximum exertion for shorter intervals and shorter rest periods. The best part? There’s research to back up its benefits: Tabata can help you improve both your aerobic and anaerobic systems, build endurance, and boost calorie expenditure, all in just four minutes.
How is Tabata Different From HIIT?
Traditional HIIT workouts consist of varying ratios of intense exercise to recovery, with sessions lasting around 30 minutes. “Tabata is an interval exercise protocol that follows eight rounds of movement — 20 seconds on, 10 seconds off for a total of four minutes,” says Alo Moves instructor Jacy Cunningham. You can gradually add in additional 4-minute cycles as your body adjusts to this level of exertion. The key is giving those 20 seconds everything you’ve got — if you’re not sweaty and exhausted after this, you’re not doing it right.
How to Start Tabata Training
One of the most essential parts to Tabata training is an interval timer. There are several dedicated apps you can download that make it a breeze so you’re not fumbling with your watch or phone’s timer mid-workout. You can make your regular cardio workout Tabata-inspired by following the same structure and intensity we’ve outlined above, or you can follow a specific workout that’s tailored to it with full-body exercises like burpees, plank-ups, etc. Be sure to start gradually and be adequately warmed up before you begin in order to prevent injury.
A 4-Minute Tabata Workout You Can Try at Home
Perform each exercise for 20 seconds, then rest for 10 seconds and move on to the next exercise. Do the whole circuit twice.
1. Burpees
2. High knees
3. Mountain climbers
4. Forearm plank
Want to try a full-length Tabata workout? Practice Jacy Cunningham’s Total Tabata class on Alo Moves. Get this workout and more with a free 14-day trial to Alo Moves.