Tabata Training Method - Ep 32 - Made Fit TV

January 21st, 2009 | | Email This Post Email This Post |

Referenced Links:
Download Tabata Training Tracking Chart (PDF - 114Kb)
Tabata Training - Wikipedia

You made a pact with yourself that the new year will bring a fitter, healthier you. That’s great! But… what makes you think your life this year will allow you any more time than last year? If all you can muster up in your daily schedule is 15 or 20 minutes of exercise, Tabata training may be your answer.

Tabata is a form of quick and high-intense training developed in Tokyo. It requires you to perform a movement, like a squat, in perfect form as fast as you can in a 20 second set. Rest 10 seconds immediately after, and then repeat the same movement in that interval 7 more times - for a total of 8 rounds, equalling 4 minutes. Your rep count in your final set is your score.

By incorporating a few movements a day - and with clean nutrition - Tabata training can drastically improve your cardiovascular efficiency, endurance, and muscle performance. Now, that’s feasible for your schedule, right?

Check out this week’s Made Fit TV podcast for a multi-movement Tabata workout that will leave you breathless! Print off this chart at the top of this post to track your scores and progress. And don’t stop there… print one out for every day of the week!

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  • Larry Eduardo Adriani
    Hello.
    I am a kinesiologist from Montreal.
    I checked some of your episodes and I love your energy and spontaneity.
    Keep up your good job girl!!
  • Hi Larry! Thanks so much for supporting the health and fitness field and for watching Made Fit TV! I'm sure you are a great motivation for people as well : ) Thanks!
  • Hi Jenny
    Loving the video! Do you think you could do some more Tabata videos with different exercises so we can mix it up a bit?! that would be amazing!
    Thanks
    Alex x
  • Hi Alex! Sorry it took me a few days to get back to you... You can mix in any moves for Tabata that are body weight movements. I'm a fan of those because you don't need any equipment and it really challenged the body with basic, functional moves. You're very brave to want to do that technique often : )
  • A great tool for tabata training is the Gym Boss interval trainer. It beeps and lets you know when your interval is over. You can use it for anything. It's super easy to use (2 buttons) and its only 20 bucks Check it out at www.getgymboss.com
  • Sweet, I'll remember that and check it out! Thanks for commenting : )
  • fruitypumpkinpie
    Where can I find the Tabata spread sheet that is mentioned at the beginning of the video?
  • It's right at the bottom of the video in links. Thanks for watching and good luck with this workout!
  • ... and I take it back -- it's research in Japan, not Hawaii: http://www.ncbi.nlm.nih.gov/pubmed/8897392
  • Jen: great topic.

    I've been looking at incorporating and tweaking the interval training parts of my workout more. Tabata is tough (did an erg session using last week), reminds me a lot of my old swim-team days doing sets of sprint 25s with 10 seconds rest.

    Question I've had is how different interval periods for both effort and rest relate to different training goals. In the case of Tabata, what I know of it is that it's based on University of Hawaii research, but was there any about the specific effort and rest intervals and cycle count which led to its being recommended?
  • That was awesome! I had never heard of this training method. In a way it is an intense form of interval training.

    These episodes rock!

    When I teach yoga people think it is all about relaxation, boy do they get a surprise when they have to work.

    A variation on this could be an interesting exercise for "power" yoga. Hmm something to think about.
  • @Donalda That Tabata clock is pretty cool! Thx for checking that out for me and for watching : )
  • Donalda Lynn Lloyd
    Love doing Tabata - push ups are definitely a challenge. I googled Tabata time clock and found a few- they are automatic - keep time of the 10 and 20 second counts as well as the reps of 8. Below is a the one I use - good sounds effects.

    http://tabata.sperker.de/
  • SlowlySexy
    Hey Donalda, thanks so much for the link! I found the clock, which is pretty bizarre-looking, but funny, lol! It works GREAT! I used it with squats, and oh MAN could I ever feel it...I was sweating, my heart was racing - I got a great cardio workout along with strengthening my hamstrings and glutes. Thanks again, and thank YOU Jenny, for teaching us about this awesome method!!! =o)

    ~April S.
  • Glad you enjoyed this method of training, April! I will actually be doing another variation of Tabata for the next episode! THANK YOU for being such an awesome supporter of Made Fit TV. XO
  • Jenny,
    Awesome site! Thanks for checking out my very first ustream broadcast I have a lot planned for it. I really like the show I will be checking back often to see what you have going on. Also I added you to my twitter.

    -Matt Holmes
  • Nicole D
    This looks like a killer but a real fat burner!!
  • @Rebekah Thx for checking it out ... and having the guts to put a whole class through it! Ur awesome : )
  • Love this type of training. Will try this tonight! Just by looking at it - I can already see how intense it is. I will be incorporating some of these moves into my Bootcamps this weekend so my girls better watch out :-) Keep it up Jenny, your episodes rock.
  • OMG, I've been training for years and this is SERIOUS stuff! Make sure you have a few towels and 32 oz. of water handy ... and a defibrillator just in case ; )
  • Chris
    You never realize how out of shape you are until you try this. I've been training regularly for a month or so and just when I thought I was getting back into it, this Tabata method kicked the crap out of me.

    At least using the tracker makes it fun to see how well your doing over time. This one definitely gets you sweating.
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