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!
Hold a light medicine ball or weight straight up overhead. Lift the right knee up to waist level while bringing the arms down, touching the weight to the knee. Return to start and repeat on the left side. Alternate knees and repeat for 60 seconds. Squats with an Overhead Press
Begin with feet about hip-distance apart and hold medium weights just over the shoulders. Squat as low as you can (not further than 90 degrees), keeping the abs in and the knees behind the toes. Push into the heels to stand up while pushing the weights overhead. Repeat for 60 seconds. Squat with Medicine Ball Toss
Stand with feet hip-width apart and hold a medicine ball. Squat as low as you can (not further than 90 degrees), keeping the abs contracted and knees behind toes, and touch the ball to the floor, if you can. Stand up and toss the ball overhead. Repeat for 60 seconds. If you do not have a medicine ball, you can use a weight, but for safety reasons do not toss the weight in the air. Instead go up on your toes while extending the weight toward the ceiling. Lunge with Bicep Curls
Stand in a staggered stance, right foot forward and left foot back. Lower into a lunge, keeping the front knee behind the toe. As you lunge, curl the weights into a bicep curl. Lower the arms, stand up and repeat for 30 seconds before switching sides. Windmills
Stand with legs wide, arms straight out to the sides and parallel to the floor. Bend the right knee into a side lunge and bring the left arm down toward the foot. Repeat on the other side, lunging from side to side and bringing opposite arm toward the foot. To increase difficulty, increase speed and the depth of your lunge. Repeat for 60 seconds. Push-ups
On your toes (or knees if needed) lower into a push-up, going as low as you can or until your chin touches the floor. Push up and repeat for 60 seconds. Squat Circle with Medicine Ball
Stand holding a medicine ball or weight near the right hip. Step out with your left leg into a squat as you circle the ball all the way around until it's next to the left hip. Step back, circling the ball back and repeat for 30 seconds on each side. Tricep Dips
Sit on a chair or bench and balance on your arms, making sure your backside is in front of the chair with your legs straight. Bend the elbows and lower down, keeping the shoulders down until the elbows are at 90 degrees. Push up and repeat for 30 seconds. Rest briefly and repeat for another 30 seconds. If you can do 60 seconds continuously, then do so. If this exercise is too challenging and needs to be modified, move your feet closer and bend your knees as you go down. Front Kick with Squat
Stand with feet together. Bring the right knee up and extend the leg in a front kick without locking the knee. Bring the right foot down and lower into a squat. Stand up, kicking with the left foot. Continue alternating squats and kicks for 60 seconds. Plank
Begin on your forearms or toes and hold that position with your back flat and abs engaged. Tilt your pelvis and contract your abs to prevent your rear end from sticking up in the air. Hold for 60 seconds. If you are struggling with this exercise, go on your knees instead of your toes when it gets too difficult to hold correct form. For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times.
Holding medium to heavy weights just over the shoulders, squat as low as you can (not to exceed 90 degrees) and do 3 slow pulses, only coming halfway up. On the fourth pulse, stand up and push the weights overhead. Repeat for 12 to 16 reps.
Plyo-Jacks
Begin with your feet together and jump up, taking feet out to the side while circling arms overhead and land in a squat. Jump up and bring feet back together, circling arms back in. This is just like a slow jumping jack, but really use power when pushing into the jumps. Repeat for 30 to 60 seconds.
*this picture does not show arm movement. Remember to add yous arms as in a normal jumping jacks. Also, this is showing a plie squat. For this exercise you want to keep your feet pointing straight ahead, not rotated to the outside.
Wall Sit with Chest Squeeze
Squeezing a medicine ball (or another type of ball if you do not have a medicine ball), slide down the wall until your thighs are parallel to the floor. Hold this position and keep pressure on the ball as you straighten your arms out in front of you and slowly pull them back in. Repeat the chest squeezes in and out for 12 to 16 reps, and then stand up.
Front Kick with Squat
Lower into a squat and, as you press up, kick out with the right leg. Repeat, squatting and kicking with the left leg. Continue alternating squats and kicks for 1 minute.
Walking Lunges with Lateral Raises
Step your right foot forward into a lunge and, with elbows bent to 90 degrees, lift your arms up to shoulder level. Step in, lower the arms, and repeat on the left foot. Continue walking lunges and lateral raises for 12 reps on each side.
Plyo-Lunge
Begin in a lunge position and jump up, switching feet in the air, and landing with the other foot forward in a lunge. Repeat for 30 seconds, rest and do 30 again it for 30 seconds more.
Low Lunges
Begin in a split stance, but with your feet closer together than a traditional lunge. Tip from the hips, keeping your back straight, and lunge down, taking the weights toward the floor on either side of the front foot. Keeping weight in the front foot, push halfway up and repeat for 16 reps, keeping the movement small and the weight on the front foot. Switch sides.
Push ups on the Ball
This is a very challenging move, targeting both balance and strength. Hold the ball wherever feels most comfortable for you and lower down until the chest touches the ball. Repeat for 12-16 reps. If you are struggling with balance, prop the ball against a wall. If you do not have a ball, do a regular push-up instead.
Squat Thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Perform 6 reps, briefly recover, repeat 6 more times.
Plank
Support the body on the elbows and toes, keeping the back straight and abs engaged. Hold this position for 30 to 60 seconds.
For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times.
Stand with your feet hip-width apart, abs and torso straight. Slowly bend knees into a squat, keeping knees behind toes. At the same time, raise arms up to shoulder level. Lower arms and stand up. Repeat for 30-60 seconds.
Side to Side Jump:
Jump with both feet together side to side. Make sure you are not staying in the same place. The wider and higher the jumps the more difficult they are. Push yourself.
20-30 seconds
Plank with Leg Extension:
In plank position on ball or on the floor, slowly lift one leg while keeping hips and shoulders square, abs in. Switch legs, alternating for 20-60 seconds. Modify by staying on knees, if needed.
Jumping Rope (With or Without Rope):
30 seconds to 1 minute
Lunge with Biceps Curl:
In split stance, slowly lower in lunge (front and back legs at 90 degrees), and curl forearms toward shoulders. Perform for 20-30 seconds on each leg.
Back Extensions:
Lie face down on ball or floor with legs extended and hands behind the head or under the chin. Roll down over the ball and then squeeze the lower back to lift the chest off the ball or floor in a straight line. Lower and repeat for 30-60 seconds.
For this circuit, there should be a rest of 30-90 seconds between exercises and 1-3 minutes between circuits. You can combine circuits or do the same circuit multiple times. If doing the same circuit, repeat 3-5 times.
Here is a work-out that combines strengthening exercises to confuse the body and change up workouts in order to decrease the risk of plateaus.
Warm-Up: 5 minute jump rope (with or without rope)
Lunges with Shoulder Press
Step-Ups with Curl and Press
Squats with Rows
Stability Squat with Lateral and Front Raises
A BOSU Balance Trainer, or BOSU ball as it is often called, is a fitness training device, invented in 1999 by David Weck, consisting of an inflated rubber hemisphere attached to a rigid platform. It looks like a stability ball cut in half. The name is an acronym which stands for "BOth Sides Up" a reference to the two ways a BOSU ball can be positioned. The device is often used for balance training. When the dome side faces up, the BOSU ball provides an unstable surface while the device remains stable. This combination of stable/unstable allows a wide range of users, from the young, elderly, or injured to the elite level athlete. With the dome side up, the device can be used for athletic drills and aerobic activities. As the name suggests, the device can also be flipped over so that the platform faces up. In this position, the device is highly unstable and can be used for a wide array of exercises as well.
A BOSU trainer can be pricey as a piece of equipment (around $100), but it is a very useful fitness tool. A lot of gyms have BOSU trainers as part of their equipment. If you have access to a BOSU trainer, here is a basic work-out for you.
Bridges on BOSU
Plank on BOSU
Crunches on BOSU
V-Up on BOSU
BOSU Back Extensions
Mountain Climbers with hands on BOSU
Do each exercise for 1-2 minutes with 30-60 second rest between each exercise. Repeat 3-5 times.
