Tabata Training

Tabata was founded in Japan by Izumi Tabata. He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training.

The results were that the athletes training in high intensity interval training improved their aerobic systems as well as their anaerobic system. The athletes who did the moderate high intensity training only improved their aerobic system and had little to no increase in their anaerobic system.

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
• 4 minutes long (whole Tabata Session)
• 20 seconds of intense training
• 10 seconds of rest
• Total of 8 sessions or rounds

It's nice because you can get a good workout in a short amount of time. If you only have ten minutes, just do two sessions with two different exercises. If you have 15 minutes, do 3; 20 minutes do 5. You get the picture. Also, it is high intensity so you do as much as you can in those 20 seconds and even though it is only 4 minutes of exercise - you will feel it.

Here are some examples of exercises to use with Tabata training:

Jump Squat/Jump Lunge Variation

For this exercise you are going to hop forward with your left leg into a lunge position, then kick back and switch legs to hop forward and out (off the the side) into a lunge on the right leg, then kick back and with both legs hop into a squat. Then, hop forward again with your left leg. Repeat.

Forward/Backward Jump Squats

Leap forward into a squat, then push off jumping backward into a squat, repeat jumping forward and backward while squatting.

Alternating Jump Lunges

Begin in a lunge position and jump up, switching feet in the air, landing with the other foot forward in a lunge.

Burpees

Stand with your feet together and squat down with your arms outside your legs and hands on the floor. Next,  kick your feet backwards until you are in the push up position maintaining a straight back. Without pausing, jump your feet back forward between your hands and jump up as high as you can. Repeat.

Jump Rope with High Knees
With or without rope

Squats

With feet shoulder width apart push bottom back and lower down, keeping your knees behind your toes, until thighs are parallel to the floor. Push up through your heels and repeat.

Push-Ups

On toes, lower into a push up as low as you can or until chin touches floor. Extend elbows to push back up and repeat, keeping your body in a straight line. If push-ups on toes are too difficult, go on your knees. If that becomes too difficult as well, move into a wall push-up.

Sit-Ups

Start with your knees bent and the balls of your feet and heels flat on the ground. Cross your hands over your chest or behind your head. keeping your heels and toes flat on the ground lift your head, then your shoulder blades off the ground. Sit all the way up, then lower your torso back to the ground and repeat.

So, pick and choose which exercises you want to do, or do them all. 4 minutes does not seem too long, but you'll feel it!