Tabata Interval Training
Interval training is growing in popularity, and as a personal trainer, it’s one of the best fitness tools at my disposal. Just ask my clients – it brings real results fast!
The purpose of interval training is to divide a particular workout into a series of short but consecutive exercises, each of which is known as an interval. High intensity interval training (or HIIT) uses short burst of intense exercise, and it tends to be the most effective approach.
High Intensity Interval Training
HIIT burns a ton of fat and calories in very little time, and it typically involves movements that incorporate both resistance (weight) training and cardiovascular exercise, making it a better choice than traditional cardio. This is because more lean muscle mass has a greater impact on your body’s fat burning potential over time.
But even without any weights, HIIT can still make for an amazing fat-burning workout – and one that’s much more effective than your grandmother’s treadmill routine. Take a look at my 15 Minute Interval Treadmill Workout here as an example. If you’re bored with your cardio routine, this is a great way to change it up and improve your results.
For a great HIIT workout that incorporates resistance exercises, then try this Interval Training Workout for Fat Loss. It will work up a major sweat, and it’s seriously one of the best ways to get in killer shape!
Tabata Interval Training
Tabata interval training is a particular kind of high intensity interval training developed by Japanese Olympic athletes in the 70’s. It can essentially be applied to any exercise, but was developed with cardiovascular exercise in mind, including running, jumping rope, and cycling.
Here’s how Tabata works:
Pick your cardio exercise. Any gym cardio equipment will do. Warm up for a few minutes at low intensity. Then go as hard as you can for 20 seconds. This means full intensity or 100% of your possible energy expenditure. This is followed by 10 seconds of rest (or lowest intensity possible), and then repeated 7 more times, for a total of 8 cycles or 4 minutes.
And that’s Tabata interval training. In just 4 minutes, I guarantee you’ll experience a killer workout that will leave you reaching for your towel and water bottle.
During your Tabata intervals, it’s really important that you give it everything you’ve got. If you’re not going at 100% maximal intensity, you’re not doing this type of interval training correctly.
As I’ve mentioned, this method works really well with a treadmill or a stationary bike. It’s also great with jump rope and other exercises that utilize body weight as resistance, from jumping jacks to push-ups.
Getting Technical with Tabata Interval Training
Interval training is a great time to make use of a good heart rate monitor, and that’s definitely the case with Tabata interval training. Check out this Bowflex Classic Strapless Heart Rate Monitor, and start tracking your interval training progress!
Remember, Tabata is a scientifically-based method of exercise that’s been shown in research to produce faster and better results overall when compared to traditional, steady-state exercise. If you’re looking for a new way to work out, give this a try! Experts recommend Tabata training 4 days a week for optimal results.
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