Tabata Training and How It Operates

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Tabata interval training is a godsend, and it’s a great choice for people who prefer short workouts, don’t want to spend time driving to the gym, and want an amazing cardio routine without the high impact on their bones and joints..
My name is Brendan Ridenour. I’m a personal trainer from Carmel, Indiana, and I help busy people shred fat, get fit, and stay young, even when they have families, work long hours, or think they can’t afford personal training..
References:
http://www.active.com/fitness/articles/the-science-behind-tabata-training.
http://www.simplyshredded.com/fit-with-hiit-science-is-dropping-the-hammer-on-endless-bouts-of-steady-state-cardio.html.
http://www.chandleraz.gov/content/Benefits_HIIT.pdf.
http://breakingmuscle.com/strength-conditioning/the-tabata-revolution-explained-what-why-and-how-to-tabata.
http://fitness-science.org/tabata-training/.
http://www.theguardian.com/lifeandstyle/2013/mar/25/tabata-harder-faster-fitter-quicker.
* Always consult a doctor before changing your diet or exercise routine. I am not a doctor. Review Avalon Army’s health agreement: https://avalonarmy.com/legal/health-agreement

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“Tabata and HIIT: it seems like they overlap a lot in principle. What is the difference?” Nanci, YouTube.
HIIT, which is short for ‘high intensity interval training’ refers to a workout that alternates between the aerobic and anaerobic systems in your body with varying exertion levels during a specific, timed interval structure. HIIT training intervals can vary in length as the work to recovery ratio of the specific intervals may vary depending on your goals and fitness level (ie. you may start out with a 3 minute active recovery period and a 1 minute maximal effort work interval, and then eventually become fit enough to switch to a 3:1 work to recovery ratio)..
Pros: An efficient way to more calories in a shorter amount of time, creates a metabolic after burn effect which helps your body burn calories long after you finish..
Cons: Requires your body to tap into it’s anaerobic energy system, requiring a lot of effort that can be challenging to maintain..
Recs: 1-2 (3 if you are an advanced exerciser) HIIT style, non-consecutive sessions/week; resting fully in between sessions..
Tabata.
Named after Japanese researcher Izumi Tabata, this is a specific, 4-minute HIIT protocol that alternates 20 seconds of MAXIMUM effort with 10 seconds of rest, repeated 8 times in total. Tabata used this specific protocol (coupled with 70 minutes of steady state cardio too) to train the men’s Japanese Olympic speed skating team, and found that it significantly improved subjects’ anaerobic and aerobic fitness levels more than hour-long endurance sessions did..
Pros: Also a super efficient way to burn a lot of calories in a very short amount of time, also creates a metabolic after burn effect – all in just 4 minutes..
Cons: The effort required to perform a true Tabata interval is pretty excruciating – we’re talking all out, on the verge of not being able to breathe at all, maximal effort. And, since 20 seconds is super short not only do you have to push to the brink during the entire time, you also have to blast up your intensity right off the bat (there’s no time to climb into the interval here) – this is balls-to-the-wall effort from start to finish..
Recs: Start out with a single Tabata session (to make sure you really want to do it!), slowly working up to one weekly session as you become more fit. Advanced athletes can try no more than 1-2 session per week max, and only when well rested. Due to the very high intensity nature of this training it is not recommended for individuals with any limitations or health concerns..
Regular (aka ‘Steady State’ or Endurance) Cardio.
This type of training relies solely on your aerobic system for energy, and doesn’t require such extreme levels of exertion. Walking, jogging, swimming, etc. – any activity performed at a moderate level of exertion (that won’t leave you breathless) is an example of this type of cardio conditioning..
Pros: This type of aerobic training helps build your overall fitness level, aerobic capacity and endurance (a great foundation of fitness to help you perform your best during HIIT style training), it also often comes with a lower risk of injury, higher enjoyment level and may even help you eat less and sleep more soundly..
Cons: In terms of calorie burn, it may not be the most efficient way to go as you’ll have to go further, longer to burn up the same amount of calories expended in a shorter HIIT or Tabata style session..
Recs: This type of exercise can be done daily (if preferred) since it does not overly tax your energy systems. General recommendations include 150 minutes (or about 20 minutes a day) of moderate aerobic exercise per week..
The bottom line? Don’t ditch all of your lower intensity cardio sessions. High intensity interval training does have its benefits; it just shouldn’t take over your every workout. How often you decide to go high intensity should be based on your larger, longer-term fitness goals and incorporated into a plan that is best for your body.

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Welcome to Tabata Workout For Beginners The Official Guide..
Let’s start with some basic definitions….
Tabata training is a high-intensity interval training (HIIT) workout that lasts *only 4 minutes.*.
Yes, you read that right. Tabata workouts only take 4-minutes, and they are ridiculously effective (and challenging)..
Here’s the back-story and the research….
Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata and his team conducted research on two groups of athletes..
The first group trained at a moderate intensity level (MOD) while the second group trained at a high-intensity level (HIT). The MOD group worked out five days a week for a total of six weeks; each workout lasted one hour..
The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds… yes, you read that right..
THE RESEARCH RESULTS:
Group 1 (The MODERATE intensity group) improved their aerobic cardiovascular fitness but showed little improvements in their anaerobic energy system (the energy systems your muscles rely on during high-intensity exercise)..
Group 2 (The Tabata Trainees) showed *a greater increase* in their aerobic system than Group 1 while also increasing their anaerobic system by 28 percent..
It’s a fact: Tabata workouts work. Here’s how to do them….
** How To Do Tabata Workout For Beginners **.
A classic Tabata workout lasts only four minutes, but it’s likely to be one of the toughest 4-minutes you’ve battled through..
Here’s how Tabatas are structured:
• Work out hard for 20 seconds (any exercise).
• Rest for 10 seconds.
• Complete 8 rounds in the similar fashion..
You can use any exercise you wish. Here are a few exercises that work particularly well: kettlebell swings, burpees, squats, push-ups, and lunges..
An example of a Tabata workout looks like this:
1. Push-ups (4 minutes).
2. Bodyweight Squats (4 minutes).
3. Burpees (4 minutes).
4. Mountain Climbers (4 minutes).
Tabatas are a great example of a beginner HIIT workout that doesn’t take much time..
If you’re new to exercise and looking to boost your metabolism, try doing Tabata HIIT workouts with just your own bodyweight. Here’s a good example:
1. Bodyweight squats (20 seconds on 10 sec off) for 4 cycles..
2. Pushups (20 seconds on, 10 seconds off) for 4 cycles..
Total workout time: 4 minutes.
If you’re more advanced (or ready for a bigger exercise challenge), try doing a Tabata HIIT workout with weights. Here’s a sample routine we recommend:
1. Kettlebell squats (20 seconds on 10 sec off) for 4 cycles..
2. Kettlebell swings (20 seconds on, 10 seconds off) for 4 cycles..
Total workout time (again): 4 minutes.
Here’s our favorite Tabata HIIT workout for fat loss (warning: it’s simple but brutally effective):
1. Burpees 20 seconds on, 10 seconds off for 8 cycles (4 minutes)..
Now, as great as Tabata workouts are, sometimes you may prefer to do a longer, slightly less intense HIIT workout. If that’s the case, I highly recommend you check out our 24-Minute Fat Burning Circuit Workout..
Better than Tabatas Meet our 24-Min Fat Burning Workout → https://fitfatherproject.com/get-free-workout/.
This simple workout is likely more effective than Tabatas for fat loss because you’re burning more calories due to the higher volume while also helping you build muscle..
That being said the Tabata workout setups we’ve covered in today’s video are still great tools in your arsenal..
If you feel you could follow these principles better with full accountability from my team, please check out my FF30X 30-Day Transformation Program at → https://goo.gl/HpvxLV.
Wishing you every success on your journey..
Your friends here at the FFP,.
-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project.
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

Join Raneir Pollard for a live 30-minute Tabata workout on Wednesday, April 1, at 5 p.m. PT on our Instagram, @popsugarfitness. https://www.instagram.com/popsugarfitness/.
This calorie-torching cardio and sculpting workout is one of our hardest ever, but Equinox Tabata instructor Raneir Pollard’s amazing energy will inspire you to fight for it. Tabata is a form of HIIT (high intensity interval training) that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. You don’t need any equipment for the workout, but do grab a towel and a bottle of water — you’re going to need both. Then press play and get ready to sweat, tone, and burn!.
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Links to Fitness Blender Workouts (those guys are rad).
https://www.youtube.com/watch?v=QOHJTIIfs9g (Long workout 40 minutes).
https://www.youtube.com/watch?v=fKGmGhU6NNk (Shorter workout 16 minutes).
HIIT: High Intensity Interval Training.
This is a training technique where you give an all out effort for a short period of time, followed by a period of rest or active recovery..
Both the work and rest intervals can last for however long you like, but with most workouts you’ll usually find the intervals last for around 10 seconds to 1 minute and the total workout lasts between 4-20 minutes..
The work intervals can be done with almost any exercise activity. Sprints, Kettlebell Swings, Squat Jumps, etc. It all works as long the exercise is done with a lot of intensity..
And the rest intervals can include: Jogging, bouncing in place, or just chillin’…
But now you might be wondering, why do this? Does it have any advantage over regular cardio?
Here are the 7 HIIT Proven Benefits to why it works..
Benefit #1. You Will Save Time at The Gym.
When I was a personal trainer in Dallas, Texas the #1 excuse I heard for being out of shape was something about time. People would say “It takes too long to get to the gym.” or “I’m just too busy.” If you’re one of these people who literally run out of hours in the day Hiit might be perfect for you..
Instead of regular cardio where you give a lower effort over a longer period of time, a good hiit workout is much shorter..
Benefit #2. There’s no equipment needed..
Yes, you can perform HIIT with all sorts of exercises, but it can also be done from almost anywhere with no weights or equipment..
So if you can’t make it to the gym that day, doing a hiit workout from home is always a great second option..
Another serious advantage of hiit is that it give you the ability to.
Benefit #3. Mix things up.
A lot of people complain about not being able to stick with a routine because they get bored..
Because HIIT is simple a protocol and not a specific exercise, it can be done with.
Sprints, jump ropes, battle ropes, kettlebells, burpees, and whatever you can think of..
Benefit #4. People Seem to Stick with HIIT.
https://www.ncbi.nlm.nih.gov/pubmed/25486273.
In one study of 44 participants performed by the School of Health and Exercise Sciences,.
we see that people greatly preferred HIIT workouts over other forms of cardio..
Benefit #5. Improved V02 Max.
Your V02 is the amount of oxygen you can use during intense maximal exercise. We see in multiple studies that those who use HIIT vs. Steady State Cardio have a much greater improved v02 max..
https://link.springer.com/article/10.1007%2Fs40279-015-0365-0.
https://www.ncbi.nlm.nih.gov/pubmed/26440134.
https://www.ncbi.nlm.nih.gov/pubmed/23002086.
Benefit #6. HIIT Matches Regular Cardio’s EPOC.
Now there’s a lot of hype around HIIT’s EPOC or Excess Post-Exercise Oxygen Consumption. This is the burning of extra calorie after a workout. While most of the claims I found greatly exaggerated HIIT’s effect on EPOC, it is true that a 20 minute HIIT session will give you similar “after burn” effects as steady state cardio for 60 minutes..
Benefit #7. Hiit burns just as much fat.
In multiple studies we see that HIIT burns just as many calories as steady state cardio in ½ the time and even in some studies, 1/3 of the time..
https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment.
In other study’s we see that HIIT targets and burns more body fat than traditional cardio..
http://dc.etsu.edu/cgi/viewcontent.cgi?article=1173&context=etd.
So in a much shorter period of time you’ll get the same amount of calorie burn and potentially more fat burning by using HIIT..
Ok, let’s go through some common questions..
Question #1. So you’re telling me HIIT is the magic formula for getting rid of my belly fat and getting my sexy 8 pack?
No..
While HIIT can def help in your fat loss efforts, you need to be eating a great diet first if fat loss is your goal..
Question #2. How do you do HIIT properly?
LINKS AT THE TOP.
Question #3. I’m in a cardio routine and love it, should I stop my routine and use HIIT instead?
No..
The goal is to find a form of exercise and diet you love and will be able to stick with..
Should I do HIIT before or after weights?
I would say neither..
HIIT is incredibly taxing on the body because it’s so intense..
Do this type of training separate from your weight-lifting.

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HIIT (high intensity interval training) has become wildly popular as an alternative to the traditional “steady state” cardio. Its benefits have been often stated. However, with new research, do the findings continue to support these HIIT benefits? Or is regular cardio good enough? Let’s find out!
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References:
https://www.ncbi.nlm.nih.gov/pubmed/26950358.
https://www.ncbi.nlm.nih.gov/pubmed/30097811.
https://bjsm.bmj.com/content/early/2019/01/23/bjsports-2018-099928.info.
https://www.ncbi.nlm.nih.gov/pubmed/18338980.
https://bjsm.bmj.com/content/51/6/494.abstract.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0197124.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6072873/.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6290642/.
https://www.ncbi.nlm.nih.gov/pubmed?Db=pubmed&Cmd=ShowDetailView&TermToSearch=26089322.
https://www.sciencedirect.com/science/article/pii/S1440244018309125.
http://www.rcsi.ie/files/facultyofsportsexercise/20141201122758_High-intensity%20interval%20traini.pdf.
https://www.ncbi.nlm.nih.gov/pubmed/29400623.
https://www.frontiersin.org/articles/10.3389/fphys.2018.01012/full.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839711/.
https://www.ncbi.nlm.nih.gov/pubmed/21450580.
https://www.ncbi.nlm.nih.gov/pubmed/24102912.
https://www.researchgate.net/publication/227342497_Two_Minutes_of_Sprint-Interval_Exercise_Elicits_24-hr_Oxygen_Consumption_Similar_to_That_of_30_min_of_Continuous_Endurance_Exercise.
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