Tabata Training: The Most Efficient 4 Minutes of Your Life

Posted at June 29, 2009

Warning: This article deals with a highly advanced exercise routine.  Attempt at your own risk, and make sure you’re physically fit enough to do so.

Jamaica Internationa Invitational MeetThere are hundreds of websites, workout DVDs, and equipment that claim to make you lose 20 lbs, build rock-hard muscles, and look like Hercules in just a few minutes a day.  They’re all full of crap…or so I thought.  It turns out one method ACTUALLY WORKS: Tabata.

Developed by Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya, Tabata is a method of exercise that lasts only 4 minutes long but absolutely kicks your ass.  Here’s what you do: pick an activity and go all-out for 20 seconds, and then rest for 10 seconds.  Repeat this cycle 8 times straight for a total of 4 minutes.

Does it work?

Dr. Tabata took two groups of elite atheletes and put them through 6 weeks of training (5 days a week). Group 1 Ran 60 minutes a day at 70% capacity, while Group 2 did sprints in the Tabata principle (sprint for 20 seconds, rest for 10, sprint for 20, etc. for 4 minutes.  At the end of the 6 weeks:

For more information on this study (that goes WAY more in depth), read this article.

Starting out?

You might think you can survive a measly 4 minutes; however, if you’re not in great shape, Tabata workouts are probably too intense.  If you’re just starting out with fitness and looking to work your way up to Tabata, start with regular interval training (explained in detail here) first until you’re ready.  Then, mix in some Tabata by starting with only 2 minutes of exercise (4 sets of intervals) and work your way up to 8.  Concentrate on safely going all out so you don’t pull a hamstring or hurt yourself.  Remember, this was developed for Olympians, and at the end of 4 minutes it left them lying on the floor.  It will take both physical and mental strength to get through these routines on a consistent basis.  Mind of matter!

Which exercises should I do?

Start with a 5 minute warm-up to get your heart pumping and loosen up your muscles.  Always end with a 5 minute cool down/stretch to bring yourself back down to earth.  You want to try and pick exercises that recruit the most muscles possible for maximum fat burning:

If you can, have a friend help you for the 4 minutes to both motivate you and keep track of time.  Tomorrow morning will be my first attempt

-Steve

If you enjoyed this article, sign up for blog updates and free giveaways by joining the Rebel Army Email Newsletter! You can also subscribe via RSS feed.

Exercise, Workout
  • All those type of exercise mentioned are hard routine exercise. I agree with the author that these methods should be done at your own risk because this kind of exercise is really close to muscle injuries and you must be strong and fit to do those.
  • zainal
    great article.

    any tips for using this for swimming?
  • Hey Zainal, other than a timer on your wrist that vibrates, or somebody screaming at you outside of the pool....might be tough to time right...practice counting to 20 seconds :)

    -Steve
  • kathie
    If you do tabata training, doing a cardio activity, then an upper body exercise, then a lower body exercise, and reapeat this a few times, how long should you rest between each exercise after repeating it 8x 20 seconds, and resting 10?
  • Yay science!
  • Jordan
    I love it when science demolishes preconceived notions... turns out that while aerobic training increases aerobic performance to the detriment of anaerobic performance, anaerobic training increases both!

    Everyone who reads a magazine or watches TV while working out is probably short-changing themselves.
  • Yeah, tomorrow morning is going to be my first attempt at Tabata. I'm both excited and scared after reading about how the olympic athletes trained by Tabata often ended up on the floor at the end of the 4 minutes.

    Awesome.
  • The nice thing about Tabata is it can be applied to specific training for almost any sport as well. I first learned about it in reference to muay thai, you just pick a move - punching, kicking, knees, etc - and go as fast and hard as you can on the bag during the intervals. Tried it once last year... wasn't really ready for it at that point! I've gotten stronger now but started running again recently because I'm feeling like my endurance isn't keeping up with my strength - may be time to give Tabatas another try.
blog comments powered by Disqus