“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things.” -Theodore Roosevelt
“Life grants nothing to us mortals without hard work.” -Horace
“No pain, no gain.” -Anonymous
Are you interested in getting maximum exercise benefit while minimizing the amount of time you spend exercising? Want to significantly build your aerobic and anaerobic capacity? Burn fat and lose weight? Jump start your metabolism? If yes, you need to check out the Tabata workout – a version of high intensity interval training that provides extraordinary benefits – all from a 4 minute workout.
What is Tabata?
Spoiler alert: there’s a catch. As the quotations above suggest, those 4 minutes are tough. The Tabata workout calls for 20 seconds of maximum intensity exercise followed by 10 seconds of rest, done 8 times without pausing – for a total of 240 seconds – or just 4 minutes.
The Tabata protocol is named for Dr. Izumi Tabata, a former researcher at Japan’s National Institute of Fitness and Sports. Tabata and his team studied this routine, originally developed by the coach of the Japanese speed-skating team, and compared its conditioning benefits to those obtained with 60 minutes of endurance training. (In both cases, test subjects performed their routines 5 days a week.) In a study published in 1996 in the journal “Medicine and Science in Sports & Exercise” (click here for an abstract of the article) the team’s conclusions were simply amazing:
- Test subjects improved their maximum aerobic capacity by 14% and their anaerobic capacity by 28%
- In contrast, the test subjects who engaged in traditional aerobic activity – running at 70% of aerobic capacity for 60 minutes – improved their aerobic capacity by 9.5% and saw no improvement in their anaerobic capacity!
Although the research conducted by Dr. Tabata and his team focused on the aerobic and anaerobic benefits of the workout, if you Google “Tabata” & “weight loss,” you’ll find a number of articles and posts on the fat burning and weight loss benefits of the workout. HIIT (high intensity interval training) tends to burn more calories and fat post-workout, than does lower intensity exercise. In addition, high intensity exercise will really boost your overall metabolic rate, meaning that your increased metabolism will burn more fat and calories during the day.
What type of exercises?
Tabata workouts can be conducted with body-weight exercises such as…
- Pushups
- Pull-ups
- Sprints
- Jumping jacks
- Burpees
- Sit-ups
- Heavy bag
- Slamball
- Stationary bike or elliptical trainer
…or with weighted movement:
- Kettlebell swings
- Thrusters
- Squats
- Cleans
How to do a Tabata workout
The workout itself is fairly simple: warm up by running, cycling or jumping rope for 4-5 minutes at about 40% of your full effort. For the intervals, use whatever exercise or exercises you’ve selected, and alternate 20 seconds of activity at full effort with 10 seconds of rest; repeat for a total of 8 intervals. Then cool down by doing some very low impact jogging or cycling. That’s it. In total, the entire workout takes at most 14 minutes, with only 4 minutes of genuine hard work.
I’ve been doing Tabata for the last couple of weeks and my routine is quite simple. I warm up by jogging slowly on a treadmill for about 4′15″. Stepping onto the side rails, I raise the treadmill to a 5° incline and adjust its speed to about 7mph. I then CAREFULLY jump on and off the belt, going 20 seconds on, 10 seconds resting, and so forth. The first interval is actually fairly easy. The second gets a bit tougher. By the fourth I’m in pain. At the 7th and 8th, I’m just focusing on having 60 seconds or less left. The burn stays for quite a while.
The 10 second rest periods are absolutely critical – they provide both a physical and mental break from the hard workout. Because the entire workout is only 4 minutes long, it’s more fun than getting on a treadmill or other piece of equipment for 25 to 30 minutes which, face it, is boring. True, the 4 minutes are tough, but because the regimen is both very short and very challenging, you’ll find yourself looking forward to your Tabata workouts.
I’m trying to lose 20 lbs. over the next 4 months, and plan on doing nothing but Tabata intervals to achieve the weight loss. (I’ll do some toning with weights, but this will be nothing approaching the intensity of my Tabata workouts.) It should be a good test of how effective the protocol is for weight loss, and I’ll report on my progress here.
Demo video
There are numerous Tabata videos available on YouTube and other sites; this one provides an excellent look at how you can alternate different exercises during the 4 minute routine:
Who should NOT do Tabata?
Tabata is a tough, high intensity workout. If you are over 40, out of shape, smoke, lead a sedentary lifestyle, have a family history of heart disease, have high cholesterol or high blood pressure, PLEASE see your physician before attempting Tabata.
This workout is in effect one hell of a stress test and if you are in poor physical condition or have any of the risk factors listed above, don’t try it before getting clearance from your physician.
If cleared by your physician or if you are just getting back into exercising, you can always start out easy. Rest for longer than 10 seconds between your sprints; only do 3 or 4 repetitions at first, working up gradually to the full 4 minutes consisting of the 20/10 reps.
One final caution: make certain you cool down properly, slowly letting your heart and breathing return to normal. Abruptly stopping all activity after exercising vigorously can result in dizziness, muscle pain and cardiac arrhythmia. In short: use your head.
Other required equipment
I’ve been using a treadmill for by Tabata workouts, so I utilize its timer. If you’re doing some other form of exercise, you need to use an interval timer in order to properly time your Tabata workout. Friends swear by the Gymboss – check it out here (this links to their website & the page where they describe Tabata) – and it’s only $20 (I have no connection with Gymboss!)
The only other thing you might want to consider if you are getting back into shape after a layoff is a heart rate monitor. How to use a heart rate monitor – this is a good article which covers the basics including definitions for max heart rate, aerobic and anaerobic exercise, and the like.
Final thoughts
If you’re looking for a great way to get in shape, maintain your fitness, lose some weight or inject some new excitement into your workouts, give Tabata a try. It’s a brutal four minutes, but I find myself looking forward to the workouts in a way I never did when I was just running on the treadmill for 25-30 minutes. In addition, my initial results in terms of weight loss are encouraging.
If you’ve tried or are using Tabata, please add to the conversation by commenting!
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December 16th, 2008 at 2:06 pm
The Gymboss timer is almost a “must have” to do Tabatas well. The cycles are so short – 20 seconds/10 seconds – that watching a clock doesn’t work. It doesn’t work to set an “egg timer” for 10 seconds and repeat because it’s too much brain damage to remember where you were and almost impossible to remember when you have finished 8 cycles – believe me, when you do these you are on the verge of passing out sometimes, and don’t think too well (maybe not really, but feels that way!).
The Gymboss is easy to set up. I set mine up once and don’t have to play with any settings after that. It does 20 second/10 second intervals and a special beep when the 8 cycles are done.
You can (but I don’t) tweak the length of the individual intervals and number of cycles on the Gymboss. It is very versatile!
Please keep a diary on your weight loss effort, and let us know how the Tabatas work for you in that regard. Also let us know if you start mixing up your routines with some of those other exercises you listed, and how that works for you.
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December 20th, 2008 at 7:18 am
Michael –
My Gymboss arrived a couple of days ago and it’s definitely a slick little device. I continue to do sprints on the treadmill and it’s working out well… thanks for your original Tabata recommendation!
Kevin
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December 23rd, 2008 at 9:26 pm
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February 16th, 2009 at 5:36 pm
I just discovered Tabata and have gotten started. I’m 62 and am working up to the full number of intervals. The Gymboss is a fantastic, indispensable little device; everyone who works out ought to have one.
Today I used a water rowing machine; could only do three all-out intervals in a row. I took a few breaks and actually accomplished the full quota of 8. Got my heart rate up to 135 after a few intervals, but it came down quickly.
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Kevin Reply:
February 16th, 2009 at 6:27 pm
Ed – great job! I totally agree as far as the GymBoss is concerned – I’ve been using it while doing Tabatas with weights, and it’s terrific. Thanks for sharing your progress with us, and keep it up!
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February 28th, 2009 at 8:59 am
I’m currently doing P90X and am loving the constant, high intensity pace of these workouts. Of course, this workout will end so I’m looking beyond at my options…and incorporating a Tabata routine into my fitness regimen is starting to look like the way I’ll go.
Ed, that’s great! At 62, I’m just hoping to be in that kind of shape. I admire your fitness levels and that is a great inspiration for me, at 48, to keep fitness a part of my lifestyle.
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Kevin Reply:
February 28th, 2009 at 2:48 pm
Boxcar: Thanks for the comment; let us know how you make out. kc
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August 19th, 2009 at 5:21 am
thats seems to be very cool, I will try it also. Thanks for sharing.
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August 19th, 2009 at 6:07 pm
As an alternative to full-on Tabatas – which require you to work your heart out 20 seconds at a time – I’ve been trying “boxer” timed workouts using an inexpensive, easy to find $15 Everlast round timer. It is the simplest thing to program, for 2 or 3 minute rounds with 30 or 60 secs of rest. Everything is input by sliding toggle switches except the number of rounds. Good for jumping rope, jumping jacks, etc.
Boxing rounds will NOT have the startling effects of Tabata cycles though – Tabatas work because you really go crazy for each 20 seconds of work out, and because they combine both aerobic and anaerobic overloads.
That having been said, I’ve been off Tabatas for over a month down, they are SDH (so darn hard). Hence the kinder, gentler boxing rounds.
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August 20th, 2009 at 9:10 am
I started tabata today. I haven’t done cardio in awhile. I made it 90 seconds!! I have a resting pulse of 61, and I thought I ‘d be in good enough shape for it. After a long conversation with my spirit guide (during a near death experience), I decided that I ‘m an idiot. Gonna have to eeease into this. Maybe do 20:20 for awhile or something.
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Kevin Reply:
August 20th, 2009 at 7:53 pm
Keith:
Made me laugh out loud. Funny stuff. Be careful…. the benefits are worth it, though.
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November 12th, 2009 at 10:49 am
If you have an iPhone or iPod touch, there are timer apps for $0.99 that work just as well as the gymboss. You can set them for any interval (hours, minutes, seconds) but I keep mine pretty much on 20 seconds / 10 seconds with 8 rounds.
I’ve only recently become aware of tabatas, but I love them, and as you say, I really do look forward to them. The “burn” lingers for a long time, which let’s you know that you are getting results.
Between tabatas and eating a Paleo diet, I’m down 12 lbs in four weeks.
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December 25th, 2009 at 1:28 pm
Thanks for the great article. I am considering Tabata for triathlon training and tonnage removal. I was wondering, what sort of results did you achieve with the Protocol?
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Kevin Reply:
December 27th, 2009 at 9:33 am
Mike, Thanks for commenting. I dumped about 15 lbs. quickly, and then a chronic issue with plantar fasciitis intruded. After months of dealing with it (P.F.), I’m finally getting back to normal and (this may be crazy, but…) will resume using tabatas on occasion.
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January 2nd, 2010 at 3:06 pm
I couldn’t stand the timers. I used Audacity (freeware audio editing program) to insert 20:10 beeps into my favorite songs, renamed them (song name+tabata) and loaded ‘em onto my iPod. I don’t watch a clock, or anything. Just go all out until the beep, rest until the next beep, then go all out again…Never have to look at my timer.
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Kevin Reply:
January 3rd, 2010 at 9:01 am
Keith – Thanks for a great suggestion!
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January 3rd, 2010 at 1:11 am
This is really interesting. One of the reasons I don’t like to workout is that it’s so darn boring and time consuming and I don’t like to deal with equipment, even if I am a huge gadget lover in my “normal” life. So Tabata sounds good.
It actually resembles the Karate sparing we did at the dojo. 30 seconds of sparing, very brief break (hardly ten seconds), next sparing partner for 30 seconds. Often there were ten or more partners but by the eighth or so everybody is just wheezing. :)
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January 3rd, 2010 at 7:42 pm
Hi all,
Just started doing Tabatas to prepare for my Fit for Duty testing and I have some questions. I’ve read that you should do the intervals only 2 times a week? Will I benefit from only 2 times a week? Also-how long will it take to see the anaerobic benefits.
Thanks, Holly
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January 6th, 2010 at 7:03 am
This web site has free mp3 downloads (scroll down past the Tabata clock)! I use the Tabata This (female voice).
http://www.beach-fitness.com/tabata/
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January 8th, 2010 at 12:24 am
Love the idea. I used to be a swimmer… sprinter… full out 50 yard sprint, less than 30 seconds, the rest a little, do it again and again and again… I was in great shape.
Now I’m going to try it with my footbike. (think scooter with bike wheels). 20 seconds full out, then coast for 10. It is like running without the pounding.
My plantar fasciitis is almost gone. I also use a “foot rubs” ball to help workout those sore areas on the soul of my foot. great investment of $5 from REI.
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March 4th, 2010 at 4:08 pm
Tabata training is great. But, there’s no evidence it’s helpful for weight training or cross training: (e.g., your suggestion of doing Tabata kettlebell swings). On a stationary bike great; maybe it works doing wind sprints too — other exercise, who knows?
The thing with Tabata is that it’s evidence based — simply making the assumption that, hey it works for this, it must be great for that, flies in the face of the scientific approach that Tabata took when he conducted the study.
If Tabata gives you an idea for a new exercise regimen, that’s great. But, don’t sell it to people based on “science” if you can’t take the time to do a controlled study.
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Michael W. Reply:
March 4th, 2010 at 7:47 pm
I don’t think the suggestion to use kettlebell swings in connection with Tabatas was intended to be a way to do kettlebells well (strength training). I think it was just a way of imposing a tough cardio load over a short time frame to get the heart rate up and the lungs challenged, which is the real point of Tabatas. Burpees would accomplish the same thing. For some people kettlebell swings might not even impose enough of a cardio load, but that’s a different matter. For many people they would.
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March 7th, 2010 at 12:43 pm
Nice site, really interesting! thanks
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