Tabata Protocol Intervals

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!!!!

Tabata Study


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.

Tabata Rules:

  • 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







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About the Author
With his bachelor's degree in Exercise Science, National Certification from NASM and 6 years in the personal training business, Robert Gibson's No non-sense approach to fat loss and muscle gain has helped hundreds of people attain the body they wanted with a new workout system called New School Training. These workouts have a recipe for perfection you can read about the New School Philosophy and see the science behind it :
  • Save Time - 30 min or less to complete each workout
  • Burn Fat and Shred You Up - Through Cardurance Workouts
  • Build Muscle Size and Strength - Muscle Building Workouts that include Strength & Power Lifts, Plyometrics, and Muscle Endurance Exercises
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Robert Gibson
Lost 19 pounds and gained some serious muscle definition.

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Lost 17.5 pounds and 7% Body Fat

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