Tabata training sessions are high-intensity intervals, incorporating hardcore 20-second bursts of exercise split up by 10 seconds of rest. Exercises include anything from squats to high-knees. Repeat these 30-second routines for eight bouts and you're done - phew!
Tabata isn’t the latest fad or fitness gimmick, but based on a scientific study, carried out by Dr Izumi Tabata. Dr Tabata set out to investigate the minimum amount of training needed to increase fitness.
His team tested two groups of athletes: one trained with moderate-intensity workouts lasting an hour such as running or swimming; the other group followed the Tabata approach. After six weeks of Tabata training, athletes showed a significantly higher improvement in both aerobic and anaerobic fitness. Therefore you'll not only improve endurance, but also your ability to perform better for longer at max effort.
The 15-minute Bodyism workout everyone's tweeting about
So, for a new PB, stronger muscles, further distance, improved definition and to shed fat and burn calories take on a Tabata workout.
Tabata is also great for yoga and Pilates lovers as it increases body strength, which will help when sustaining long poses.
Tabata classes have been popping up in gyms across the country. They’re perfect for lunchtime workouts. A full class lasts 15-20 minutes and you’ll do drills such as kettlebell swings and side planks. Incorporate these four-minute sessions into a full-body workout.
Zest’s resident personal trainer Jane Wake says, ‘Maintaining this very high level of intensity requires a good level of fitness and it really isn’t for the faint-hearted. If you want to start high-intensity training, build up with longer intervals (20 to 30 seconds) and bigger rests over two to three months. Sticking to a variety of different exercises will reduce your risk of injury – and mix in some lower-intensity, yoga, Pilates or swimming, too.’
Tone your bum and thighs with Tabata
- Grab a bar and carefully position it across the back of your shoulders (or hold two small dumbbells or kettlebells at shoulder height).
- Turn up your workout tunes and set your stopwatch.
- Complete fast-paced squat and press moves for 20-30 seconds.
- Rest for 10 seconds, taking deep breathes.
- Repeat this eight times for a complete Tabata squat workout.
Technique: Here’s how to do the perfect squat and press.
