Quickfire Challenge #6: Tabata Workout

Author: Shannon Miller Lifestyle

Have you heard the new fitness buzz word: Tabata?

It’s a system of training designed by Japanese trainer Izumi Tabata. He researched the different varieties of interval training. In short, Tabata discovered that he could train someone in four minutes of high intensity, short bursts of difficult exercises and increase both the aerobic and anaerobic capacity in the body. Other types of models did not increase both systems.

Why do I need both aerobic and anaerobic systems?

The aerobic system is the body’s use of oxygen. You want the aerobic system to be very efficient, because that means that your heart and lungs work well together. You want the anaerobic system to work well because that means you are increasing your overall endurance and stamina, within the muscles and the heart. The challenge here is to train the anaerobic system without staying in it too long. Too long in the anaerobic state of exercise will lead to dangerous effects, such as dizziness and breathlessness, and will not lead to overall efficiency in the muscles or the heart. If you stay in the anaerobic state for more than a few seconds, you will feel panicked.

Please do not work to the point of breathlessness. You should be able to speak during the entire workout. If you cannot, please slow your pace down. Everyone works at a different rate. If you try to push your rate beyond where you should be today, you will not gain the full effects of the exercise. Muscles need oxygen to work and build, as do the heart and lungs.

For your basic first Tabata interval training, use 4 basic exercises of high intensity. Try to pair them in twos: one for upper body, and one for lower body OR one for cardio and one for strength. Then, your formula looks like this:

• Interval 1: 20 seconds
• Rest: 10 seconds
• Interval 2: 20 seconds
• Rest: 10 seconds
• Interval 1: 20 seconds
• Rest: 10 seconds
• Interval 2: 20 seconds
• Rest: 10 seconds
• Interval 3: 20 seconds
• Rest: 10 seconds
• Interval 4: 20 seconds
• Rest: 10 seconds
• Interval 3: 20 seconds
• Rest: 10 seconds
• Interval 4: 20 seconds
• Rest: 10 seconds

Use a timer or a tabata app for timing your intervals.

On our example video, our chosen exercises are :

1. running high knees

2. push ups

3. burpees

4. double rear leg kicks

You could also use tough weight-baring exercises or tough cardio intervals as part of your workout. It is best to use Tabata training into your routine 1-2 times per week to supplement what you can already do. You will be able to see a difference in your aerobic and anaerobic capabilities within a couple of sessions!

This workout was designed by Carrie Harper, owner of CarrieFit  and ACE Certified Personal Trainer and Lifestyle/Weight Management Coach.