Have you heard of Tabata Training? Well, to be honest, when we first heard and saw ‘Tabata Workouts’, it got our attention from the onset, just the word ‘Tabata’ makes you go ‘what the hell is that?’. So our team at FitAddict got onto it pronto! It’s been dubbed as the ‘4 Minute Miracle’ or the ‘fat loss miracle’ or the ‘burns fat instantly workout’. So what the hell is Tabata Training?
Are you looking for a quick way to lose weight and get in shape? Or do you have excess fat that you need to get rid of? Are you short on time and need a routine that fits into your busy schedule? Do you adhere to the mantra, “no pain, no gain?”
If you answered “yes” to any of these questions, then a Tabata workout might be the exercise routine for you.
Psyching Yourself Up for High-Intensity Training
The whole concept behind the Tabata training revolution, per se, is that you spend four minutes increasing your heart rate to its absolute maximum (and when we say maximum we mean ALL OUT MAXIMUM) in order to glean both aerobic and anaerobic benefits. Combining a high intensity cardio workout with an equally intense muscle workout for an intense four minute time period means one thing: P-A-I-N. That is Tabata Training. Bye Bye Fat.
Why Tabata exercise you may ask? Well it’s named after it’s Japanese founder, Professor Izumi Tabata. He has made the ultimate claim that that one four-minute Tabata training session is equivalent to: one hour of jogging or one hour of cycling or two hours of walking or one hour of Zumba or or two hours of Yoga. That sounds like some serious pain to put your body through in less time than it takes to cook a Lean Cuisine.
No Pain? You’re Doing it Wrong
Many scientists have been skeptical of the “get fit fast” approach to working out, and most will stress the importance of a regular fitness routine that helps you slowly increase the level of intensity of your workouts. On the other hand, if you’re going to try to make a routine like Tabata training work for you then you’re going to have to get accustomed to some seriously sore muscles.
In order for a Tabata workout to be effective you will need to be sure you’re pushing your body to the absolute max. A typical tabata training workout involves 20 second intervals where you should be sprinting like your life depended on it for a total duration of, well, um, we’ve said it already but just to re-iterate it, a Tabata workout lasts for 4 minutes!
Again, pain is key; if you aren’t dying of exhaustion by the end of each interval then you’re not truly committing to the Tabata training method.
What why would you want to push yourself to the limit for only 4 minutes? A 4 minute Tabata training workout is all you need to get fit, oh and burn fat. 4 minutes of Tabata training increases your heart rate and metabolism so high and quick, it melts body fat away, fast. Doing Tabata consistently is the fastest way to lose weight. (If you don’t believe us, read on because not only have we tried Tabata training to lose weight but there is studies to back it up also).
If you’ve gone jogging then you know how it feels to maintain a slightly elevated heart rate for an extended period of time. The next day you might feel a bit sore and fatigued from the exercise, but all in all you’re not in any severe pain.
Tabata takes that feeling of soreness and fatigue, condenses it, and intensifies it so that you’re maximizing the amount of time you’re spending working out.
Rather than simply focusing on the aerobic benefits of exercise, Tabata incorporates the anaerobic, muscle building element. This combination means that you will be more fatigued after a shorter period of time, increasing the level of results you would see in your physique, burn that fat baby!
Does It Work? Prove It!
There are numerous weight loss fads floating around right now, so it’s understandable that you would be a bit skeptical of this one. After all, why should you believe that four minutes a day can benefit you as much as, if not more than, a few hour-long runs each week?
Luckily Izumi Tabata conducted a test on two groups of athletes to evaluate whether the tabaya training was effective. The first group of athletes engaged in moderate training exercises like jogging and cycling for an hour each day, five days a week, for six weeks. For most of us that sounds like one heck of a training regimen, and it’s hard to believe that you wouldn’t gain fantastic results from that sort of a lifestyle adjustment. That said, these athletes benefited from improvements in their aerobic system but saw little to no change in their anaerobic system.
The second group of athletes followed the Tabata approach and trained for four minutes a day, four days a week for six weeks. These athletes increased their anaerobic system by 28% and far surpassed the previous group of athletes. I know it can sound like absolute bulls*** but the study proves itself.
If you have tried HIIT, this is the exact same training method but if you’ve been around the fitness world for a while, you’ll know that HIIT doesn’t go for 4 minutes. A standard HIIT workout goes on average about 20 minutes, there is a big difference between 4 and 20 minutes. That’s the absolute beauty about Tabata, all you need is 4 minutes – provided you absolutely give it a killer 4 minutes!
This study proves that the high intensity Tabata training is more than just hype, and that it might actually live up to the notion that only four minutes a day can drastically make the kilos fall off, is the fastest way to lose body fat and change your physical fitness level.
The notion of interval training isn’t anything new or innovative by any means, and many top athletes have religiously adopted the routine into their training plans. What Tabata Training aims to do is drastically shorten the length of intervals while increasing the intensity in order to achieve the most dramatic results.
So how do you do Tabata? It’s a tongue twister and you’ll probably feel a bit twisted after doing it but it basically involves doing a variety of exercises that you like, provided that each and every exercise pushes you to the limit. For the Tabata training to make you lose weight you need to perform each exercise for 20 seconds, for a total of 4 minutes, no rest. Download our free eBook below for a Tabata Training Workout to get your heart pumping.
Be forewarned, interval training at this intensity isn’t for the faint of heart. If you’ve been inactive for a while we would recommend you ease into the process to make sure you don’t injure yourself; you don’t want to get so gung-ho that you end up on the couch with a pulled groin unable to exercise at all! Tabata beginners should start out with only a few intervals at a time, easing them into the painful bliss that is interval training.
So there you have it, welcome to the world of Tabata training. Mention it at your local gym or fitness friends next time and wait to see their reaction when you mention it. Don’t forget to download our free eBook below for 9 simple Tabata Training Workout you can do anywhere, anytime.