With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
Tabata was developed in 1996 by Izumi Tabata and his colleagues at the National Institute of Fitness and Sports in Tokyo. It’s a type of interval training that consists of eight timed intervals that alternate between 20 seconds of all-out work and a 10-second rest period. The best part: You’re done in four minutes.
Because of the intensity, Tabata jacks up your metabolic rate better than steady-state cardio. Translation: You’ll burn more calories. High-intensity workouts like Tabata also boost excess post-exercise oxygen consumption, or EPOC, which is your body’s rate of recovery post-workout. The longer your body is recovering, the more calories it’s burning, and Tabata takes longer to recover from.
Tabata training is perfect for anyone trying to squeeze in a super efficient workout in a very short amount of time. A full workout can take as little as 15 minutes to complete start to finish—warm up for eight minutes, perform one four-minute Tabata sequence, and then cool down for three more minutes.
During a Tabata workout, you want to get your heart rate to 90% of max. To do this, go balls-to-the-wall for 20 seconds and then rest 10 seconds. Repeat eight times. This should be a grueling four minutes. If you’re new to Tabata, follow the chart below to acclimate.
Try the workouts below to get started with Tabata-style training.