Tabata training is a variant of high-intensity interval training ( HIIT ).
The training method was developed in 1996 by Prof. Izumi Tabata to improve endurance performance in Olympic speed skaters.
The main part of a training session lasts only 4 minutes! Each exercise is performed with a load time of 20 seconds, followed by a 10-second rest.
The intensity of the exercises is particularly important. This should be almost maximum for the optimal training effect.
Tabata training can be carried out as bodyweight training, ergometer training, or device-supported training.
Mixed forms are of course also possible. There are no limits to the imagination here.
Benefits of Tabata Training
Now we know what Tabata training is. Now the question arises, what does Tabata Workout bring you for your training success?
Tabata Workout has many advantages. The most important is probably the time efficiency.
An effective training unit can be carried out in just 4 minutes, which is in no way inferior to longer endurance units in terms of adaptation.
In addition, Tabata training has a positive effect on fat oxidation, endurance, performance, and muscle maintenance.
Due to the high intensity, the afterburn effect is also very high which supports weight reduction.
Tabata Fitness opens up many varied options for training for the trainee so it is the perfect balance to everyday life.
There is definitely no boredom with Tabata and everyday movement patterns can be broken.
It can also be done anywhere, which is very handy if you don’t have a studio available.
With Tabata, your living room or the playground around the corner becomes your gym.
The Most Important Things In A Nutshell:
- Just 4 minutes of training is enough
- Suitable for home workouts
- Effective endurance training
- Supports muscle maintenance
- Supports weight reduction
- Everyday balance
Who Is Tabata Training Suitable For?
In principle, Tabata training is suitable for all healthy trainees who want to train as time-efficiently as possible.
However, because of the high intensity of the exercises, a very good and safe technique is essential.
Beginners who are not yet 100% sure how to perform the exercises should only do Tabata training under the supervision and guidance of an experienced trainer.
In addition, people with diseases of the cardiovascular system or metabolic diseases should avoid Tabata training.
In the case of orthopedic complaints, the selection of exercises can be adapted by the trainer to the symptoms.
Structure Of A Tabata Workout
Warm-up: 5-10 minutes
Exercise selection: e.g. running, skipping, jumping jacks, etc.
Main part: 20-second load 10-second break
Duration: 4 minutes in total
Exercise selection: focus on multi-joint exercises with high muscle activation
The exercise should be selected so intensively that it can be carried out cleanly and that a high intensity can be achieved.
Cool Down: 5-10 minutes
Exercise selection: e.g. easy running out, fascia training, stretching, etc.
Example of Tabata Workout:
Warm-up: 5 minutes jump rope
Main part: Pull-ups wide 20 seconds – 10 seconds rest
Burpees 20 seconds – 10-second rest
Jumping lunge 20 seconds – 10-second rest
Mountain Climber 20 seconds – 10-second rest
Tight pull-ups 20 seconds – 10-second rest
Push-ups 20 seconds – 10-second rest
Jump Squat 20 seconds – 10-second rest
Mountain Climber 20 seconds – 10-second rest
Cooldown: 5 minutes of fascia training with a foam roll
Tabata Practical Tips
So that you don’t have to look at the clock during the entire training session and can fully concentrate on the exercises, it is advisable to use a training timer or special Tabata music. These indicate the load and break times acoustically.
When selecting exercises it can make sense to reduce the degree of difficulty of the exercises over the course of the training, since the ability to perform decreases due to fatigue in the central nervous system.
In this way, you ensure correct exercise execution and reduce the risk of injury. The sample workout was also created according to this principle.
Initially, the “heavier” wide pull-ups are performed and 2 minutes later the “slightly easier” tight pull-ups.
Since you are no longer as rested as you were at the beginning over the course of the training, they still offer you very high intensity.
Important: If you do your training as a home workout be considerate of your neighbors.
High impact training with jumps and everything that goes with it is not only effective but of course a lot of fun.
However, your neighbors won’t make as many friends after 10:00 p.m. as you will ;).
With Tabata training, functional exercises with your own bodyweight are usually integrated into the workout.
In addition to those mentioned here, there are many other exercises that are well suited for this. You will learn what these are in the personal trainer certification.