Tabata training is a hot topic today in the fitness world. For some reason, I got a wild hair today to try it. I had heard a lot about it, but never had the courage to try it out. I am a fan of high intensity interval training (HIIT) and was looking for something new so I figured what the heck.

For those of you that aren’t familiar with Tabata training, it is interval training where you exercise for 20 seconds with a 10 second break, and repeat. It was started by Izumi Tabata, a Japanese scientist, who did research on speed skaters comparing this training method to steady state training (long distance). The group that performed the intervals showed a greater increase in VO2 and also showed improvements in their anaerobic capacity.

Tabata Training Intervals

Because I haven’t done any cardio in awhile and was scared by the 2:1 work:rest ratio (I usually do a 1:3 work:rest ratio for intervals), I did not get anywhere close to the recommended intensity which is about 170% of your VO2 max. In layman’s terms, working at 170% of your VO2 max with a rest break that is half the time of the exercise time will make you want to pass out or throw up.

My other excuse is more valid. I started a new workout program this week and this was my off day for lifting between a full body day and a lower body day, and I didn’t want to ruin myself for a leg workout I had never done before.

Here is what my workout looked like:

20 sec 5 degree 8 mph

  • 10 sec rest

20 sec 5 degree 8 mph

  • 10 sec rest

20 sec 5 degree 8.5 mph

  • 10 sec rest

20 sec 5 degree 8.5 mph

  • 10 sec rest

20 sec 5 degree 9 mph

  • 10 sec rest

20 sec 5 degree 9 mph

  • 10 sec rest

20 sec 5 degree 9 mph

  • Curse Izumi Tabata
I lost count, but I completed around 8 cycles which is the recommended number. This was a pretty solid intensity for me to get my feet wet. It was definitely challenging, but I didn’t feel like I was going to die after I was finished.
The 10 second rest goes by really fast and you don’t recover much so I wouldn’t suggest trying to set a world record the first time you do it.
It is a great tool for fat loss, as all interval training is. If you are looking to switch it up a bit, try out Tabata training and let me know how you like it.
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