Tabata Training

Tabata Training

Tabata-Training | Power & Tone Gym - Bloemfontein

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption)  by about 14%, while anaerobic capacity improved by 28%. These effects will help you shed those extra pounds of fat, while also building lean muscle.
The original Tabata Protocol requires the following:

  • 5 minutes of warm-up
  • 8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest
  • 2 minutes cool-down

Barbell Tabata Workout:
1. Reverse Lunges
2. Shoulder Press
3. Romanian Deadlifts
4. Back Squats
Once you’ve completed all four exercises you’re only half way done, because you’ll only be two minutes into the Tabata. Go back to the first exercise and repeat the entire complex again without ever dropping the bar.

Dumbbell Tabata Workout:
1. Bicep Curls
2. Incline Flyes
3. Arnold Shoulder Press
4. Side Lateral Raise
* 20 seconds on each exercise with a 10 second rest in between x 2 sets

Cardio Tabata Workout:
Sprinting – sprint for 20 seconds, rest for 10 seconds x 8 times
Jump rope – jump for 20 seconds, rest for 10 seconds x 8 times