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TABATA TRAINING
WHO? WHAT? WHY? HOW? TABATA

Tabata was invented by Dr. Izumi Tabata a Japanese Physician and researcher. Tabata is a form of High intensity interval training (HIIT) Using a 20/10 interval. This means 20 seconds of maximum work followed by a 10 second rest repeated 8 times. Adding up to a total 4 minute workout.
Dr. Tabata used this form of interval training in his research and studied the results. The results showed an increase in both Aerobic and Anaerobic fitness levels. The participant’s anaerobic fitness increased by 28%.

Benefits of Tabata training.
- Improves cardiovascular fitness
- Improves Core strength
- Enhances Muscular strength and Tone
- Boost Metabolism
- Burns fat
- Improves Lactate threshold
- Builds muscle

How to do a Tabata Workout.
The 20/10 split. The 20 seconds of work must be done with maximum intensity in order to get the full benefit. Followed by a 10 second rest. The exercises that you use in your workout must be complex and compound movements, meaning that you use multiple muscle groups in each exercise.

Suitable exercises for Tabata.
-Squats
-Push-ups
-Burpees
-Box jumps
-Pull ups
-Shoulder press
-Sprints
-Sit-ups
-Deadlifts
-Bench press
-Kettlebell Swings
-Plank
-Mountain climbers
-Spin bike
-Assault bike
Sample Tabata Workout
20/10 8 sets
1. Push-ups
2. Squats
3. Burpees
4. Kettlebell swings
Repeat again
Repeat this Workout 4 times with minimal rest.

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