Example of a Tabata Workout on a heavy bag
Tabata intervals are amazing! They burn fat, increase your breathing capacity, make your heart healthy and save you time. I love to use these guys when I am finished a hard/heavy muscle building workout. Why??? Well for the simple fact IT ONLY TAKES 4 MINUTES and it is more effective than doing a 30 min jog!!!!
Actual Test Study-
After 6 weeks of testing athletes who were already in shape… not fat, out of shape people that most studies use to make their product or experiment look amazing, Dr. Tabata recorded a 28% increase in anaerobic capacity along with a 14% increase in V02Max on physically in-shape athletes!
I know it may sound a little confusing, so let me break it down for you. Not only did these ATHLETES show an increase their cardio but they also increased their muscle endurance (reps). Talk about a 2 for 1 deal!
Now look… these tests were done on athletes, imagine what Tabatas do for beginners or the average person. From my experience… they do wonders not only for my clients but for me as well.
Don’t Kill Yourself at first! Watch This video.
- Work for 20 seconds
- Break/Rest for 10 seconds
- Perform 8 rounds (when you become more advanced)
- Do as many reps as possible during the 20 seconds
- Work as hard as possible during the 20 seconds
Try these workouts below. I made a very progressive approach to getting better and better at these workouts. Try the beginner workout, if that is too easy, do the experienced. The greatest thing about tabatas is, if I (advanced level) were to do a beginner tabata, I can still get a very good workout. You just need to go ALL-OUT and you can get a serious sweat going.
Beginner Level – Tabata Workout
Experienced Level – Tabata Workout
Advanced Level – Tabata Workout
Below are some more examples on video. Watch the videos and try them out!
Beginner Level – Tabatas
Experienced Level – Tabatas
Advanced Level – Tabatas