Warm-Up: 5 minutes of Jumping Jacks/Marching In Place

A1) Jump Rope – 100 repetitions

A2) Mountain Climbers – 100 repetitions

A3) Squat Thrusts – 15 repetitions

Rest 60 seconds and repeat 2x (Total of 3 sets)

B1) Bodyweight Squat – 20 repetitions

B2) Push-Ups – 15 repetitions

B3) Single Leg Hip Extension From the Floor – 12 repetitions each side

Rest 60 seconds and repeat 2x (Total of 3 sets)

C1) Leg Raises – 15 repetitions

C2) Bicycle Crunch – 50 repetitions

C3) Side Bridge – 10 repetitions each side

Rest 60 seconds and repeat 2x (Total of 3 sets)

Cool Down: 5-10 minutes of light dynamic and static stretching

Note on Notation: Each group (A, B, C) indicates a superset. For these, you will perform the prescribed reps for A1, then move directly to A2 without rest and perform the prescribed repetitions. After completing all three exercises in the group, you will take a 60 second rest interval and repeat until you have done 3 sets. After you have performed 3 sets of the A group, you can then move on to the B group, etc.

Tabata training is based on the 1996 study by Tabata et al. In the study, subjects were prescribed an exercise protocol that consisted of brief bouts (20 seconds in duration) of high intensity exercise (~170% VO2 Max) followed by short rests intervals (10 seconds in duration) and repeated for 4 minutes. Subjects were trained on a cycle ergometer. The training protocol resulted in a 7ml.kg-1.min-1 increase in VO2 max and a 28% improvement in anaerobic capacity. These results are significant because a simultaneous increase in VO2 and anaerobic capacity are not typical of traditional endurance training. Also significant was the fact that these results were achieved with a lower volume of training than would be required for traditional endurance training.

Tabatas and Fat Loss

Another benefit of the Tabata Protocol, and high-intensity interval training (HIIT) in general, is its ability to induce fat loss. When compared to traditional cardio training, HIIT is more effective at burning fat when adjusted for volume. In other words, when the volume is work is equal between HIIT and traditional cardio, HIIT results in more fat loss.

Applications

Although the original protocol was performed on a cycle ergometer, there have been many adaptations of this style of training. It has been used with bodyweight circuits, calisthenics, traditional resistance exercises, complex exercises (multiple exercises performed as one continuous movement), sprinting, and more. While reaching an intensity of 170% VO2 (as in the study) may not always occur with these other methods, empirical evidence suggests these adaptions of the Tabata protocol are still highly effective.

Sample Tabatas

Here are some sample Tabatas I like to use. Incorporate them into your workout routine. Keep in mind that effort needs to be all out on the work sets in order for them to be effective.

Sample #1: 4-Exercise Bodyweight Tabata

A1) Squat Thrust – 20 seconds
Rest 10 seconds
A2) Split Squat Jump – 20 seconds
Rest 10 seconds
A3) Mixed Thrusters – 20 seconds
Rest 10 seconds
A4) High Knees – 20 seconds
Rest 10 seconds

After A4, you would repeat the circuit one more time without resting (total of 4 minutes).

Sample #2: 2-Exercise Bodyweight Tabata

B1) Burpees – 20 seconds
Rest 10 seconds
B2) Mountain Climbers – 20 seconds
Rest 10 seconds

After B2, you would repeat the circuit three more times (total of 4 minutes).

Sample #3: Sprint Tabata

C1) Sprint – 20 seconds
Rest 10 seconds
C2) Incline Sprint (3% grade) – 20 seconds
Rest 10 seconds

After C2, you would repeat the circuit three more times (total of 4 minutes).

Sources

• Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism. 1994 Jul;43(7):814-8.
• The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Apr;32(4):684-91. Epub 2008 Jan 15.
• Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
• High-Intensity Intermittent Exercise and Fat Loss. J Obes. 2011; 2011: 868305.

Warm-Up 5-10 minute jog

A1) Split Squat – 3 sets of 8 reps
A2) Dumbbell Chest Press, Incline – 3 sets of 8 reps
Rest 45-60 seconds between sets

B1) Romanian Deadlift – 3 sets of 10 reps
B2) One Arm Dumbbell Row, Standing – 3 sets of 8 reps
Rest 45-60 seconds between sets

C1) Hip Bridge, Single Leg – 3 sets of 12 reps
C2) Push-Ups – 3 sets of 10 reps
C2) Dumbbell Pullovers – 3 sets of 10 reps
Rest 45-60 seconds between sets

D1) Dumbbell Lateral Raise – 3 sets of 10 reps
D2) Dumbbell Curl – 3 sets of 10 reps
D3) Lying Triceps Extension – 3 sets of 10 reps
Rest 45-60 seconds between sets

E1) Plank – 3 sets of 60-second holds
E2) Russian Twist – 3 sets of 20 reps (weighted)
Rest 45-60 seconds between sets

Note: A1)..A2)…etc represent supersets. Both exercises should be performed back-to-back without rest.

I like to keep the work intervals short, usually in the neighborhood of 30 seconds.  This will allow you to train at super high intensities.  Due to the inverse relationship between intensity and duration (the longer the interval is, the less intense it can be due to the body’s inability to sustain high intensity exercise), extending intervals to 2-3 minutes or more is just too long.

There are different ways to perform intervals, from Tabatas (20 seconds work, followed by 10 seconds rest), to 1:1 or 1:3 work/rest ratios (high intensity exercise for 30 seconds followed by 30 second low intensity exercise, etc).  They can be performed using resistance training exercises or through performing sprints on a track or cardiovascular equipment (ie. treadmill, bike, elliptical).

However you choose to incorporate intervals into your workouts, keep the high intensity portion short (to ensure the intensity really is high) and total duration to 30 minutes or less. This will allow you to experience the true benefits interval training has to offer.