Tabata

It’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata.

Tabata Training can be done with a number of different exercises. The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. Tabata Training can be done with barbells, dumbells, kettlebells or just bodyweight exercises. 

If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, then perform the second exercise as fast as possible for 20 seconds. Rest for 10 seconds, and repeat this process for the remaining exercises.

Here is a list of exercises to try:

Mountain climber

mountain climbing

Burpees

burpees

Sit ups

sit ups

Pull ups

pull ups

Squats

squats

Crunches

crunches

Sprints

sprints

Stairs

Stairs

Leg raises

leg raises

Cautions About Tabata Training:

 

Tabata training is not for beginners.

not for beginners

 Tabata training is best for advanced exercisers who are comfortable with high-intensity exercise. The intensity accumulates, peaking near the end. It’s easy for the intensity to become too challenging if you’re not used to this type of training.
If you go all out during the high intensity intervals, the 4-minute cycle will feel like the longest, most uncomfortable 4 minutes of your life.

uncomfortable

 It may be too intense for some people.
There is always a greater risk of injury when you’re doing high-impact, high-intensity exercise. 

injury

Minimize that risk by ensuring you’re fit enough for this type of training. This would include working your way up to the intensity and duration. Also make sure you completely warm up before you start into your Tabata routine.
Four minutes of the same exercise, even with rests in between, can get monotonous and quickly fatigue your muscles.

fati

This can cause your form (and motivation) to suffer if you aren’t mentally prepared!