High intensity interval training (HIIT) is all the rage these days, offering one of the most effective workouts for burning calories, losing weight and getting in shape. Those hard intervals (usually done for 10-60 seconds) take you to a new level of intensity, well out of your comfort zone where you're body can burn tons of calories.
The rest period that follows (sometimes the same length or longer than the intensity interval) allows you to recover so you can do it all again...and again...and again. Traditional HIIT workouts are tough, but if you're looking for a challenge that will push you to the absolute limit, look no further than Tabata training.
A Tabata workout is, at its simplest, a 4-minute workout (not including a warm-up and a cool down) that includes 20 seconds of very high intensity or anaerobic training followed by 10 seconds of rest. You repeat this cycle 8 times for a total of 4 minutes for a very short, very intense workout.
The difference between Tabata training and other interval workouts is the sheer intensity. Because the rest intervals are shorter than the work sets, the intensity builds as oxygen debt rises, leaving you a wrung-out mess after just 4 minutes of exercise.
While originally created for athletes to enhance performance, Tabata training has hit the mainstream, offering the average exerciser exciting new workouts. Today's Tabata workouts aren't just 4 minutes, but up to an hour.
These workouts don't just involve a stationary bike, as used in the original study, but a variety of activities and exercises: Cardio, strength training, kettlebell, compound moves, or a mixture of all of them. Whether you follow a workout or you create your own (see below), there are some pros and cons to consider before trying Tabata training.
Short workouts
Improves performance
Challenging
Effective
Not for beginners
Intensely uncomfortable
Risk of injury
Monotonous
Here's a closer look at some of the benefits of Tabata.
There are also some downsides to Tabata. Here's a closer look at what those are.
The beauty of Tabata training is that there are a number of options to try including videos such as Amy Dixon's Breathless Body, audio workouts such as Tabata Coach, offered by fitness DJ, Deekron, or you can make your own Tabata workouts using any activity you like, although some will work better than others:
Keep in mind that doing the same exercise 8 times can cause fatigue, so you may find your intensity (and your form) lagging as you get to the end. One way to combat that (and to avoid monotony) is to mix and match exercises in the same Tabata cycle.
For example, try alternating a jumping jack with a squat jump or even doing 8 different exercises throughout the cycle. To make your workouts easier, consider using a timer. The Tabata Pro App is one of my favorite Tabata Timers ($2.99), allowing you to set the length of your work and rest intervals anyway you like.
Below is just one example of a Tabata workout that includes 4 Tabata sets, each with two high-intensity exercises you'll alternate for the length of each set. Remember, this is an advanced workout, so modify the exercises to fit your fitness level and take longer rests if needed. Also incorporate a 10-minute cardio warm-up gradually increasing intensity/
Cool down: 5 minutes Total Workout Time: 35 Minutes