Have You Tried Tabata Training?Posted on 26/07/13 | ExercisesHow To’sIf you regularly exercise, then you most likely have tried workouts like circuit training, plyometrics, or high intensity interval training (HIIT).However, have you ever tried Tabata training?If you are unable to spend 30-60 minutes to workout due to a busy schedule, then Tabata training might be the type of workout that’s right for you.Best of all, you can complete this type of fitness routine in as little as 4 minutes.You have 4 minutes to spare, right?What is Tabata Training?The “Tabata” training method was named after and created by Japanese scientist Izumi Tabata and his colleagues where the method was used to train a Japanese Olympic speed skating team.First studied on male college students training on stationary bikes in 1996, the Tabata training method was tested involving 20 seconds of intense exercise (similar to a HIIT workout) followed by 10 seconds of rest. The exercise is then continuously repeated for 4 minutes for a total of 8 cycles.To compare the results of the Tabata training method, another group of male college students trained on the stationary bikes, but exercised at a moderate pace for 60 minutes.At the end of the study, the male college students who used the Tabata training method 5 days a week for 6 weeks all increased their anaerobic capacity by 14%. On the other hand, the other group only improved their anaerobic capacity by 10%.What does this all mean?Working out for 4 minutes using the Tabata training method proved to be more effective than working out moderately for 60 minutes!Should You Try Tabata Training?As mentioned, if you do not have 30-60 minutes to workout in order to lose weight or to stay in shape, then Tabata training might be right for you.While the male college students were strenuously trained to the point of exhaustion, you can still benefit from using this type of fitness routine by performing 3-4 exercise moves and increasing the time of you workout to 12-16 minutes.It’s not exactly “4 minutes” like it was in the study, but hey…getting in an effective workout to tone and re-shape your body for under 20 minutes is not a bad deal.Besides, doing a Tabata training workout is a nice way to switch up your exercise routines; especially if you have hit a weight loss plateau and are no longer losing weight or burning fat.How To Do a Tabata Workout?Creating your own Tabata workout routine is really simple!Remember, the Tabata method consists of doing a high intensity exercise move for 20 seconds followed by 10 seconds of rest where you repeat the move for 8 cycles. The total time for each exercise should come out to 4 minutes.So, to give you an example of a 16 minute workout routine using this form of training, you can do the following 4 exercise moves.

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