Tabata Workout: All You Need To Know About This Type of Training + 7-Minute Workout Routine by Fortius
Tabata workouts are all the rage right now. This type of training is based on a specific interval protocol that Dr. Izumi Tabata developed. Tabata workouts are intense and can be done in as little as 7 minutes! This blog post will discuss Tabata's workouts, how to do them, and the benefits of this exercise. I will also provide you with a free 7-minute Tabata workout video!
Who was the founder of Tabata training?
Dr. Izumi Tabata was a Japanese researcher looking for the most efficient way to train athletes. He conducted a study in 1996 that compared two types of training protocols. The first protocol was traditional, long-duration aerobic training. The second protocol was short bursts of very high-intensity interval training. Tabata found that the group who did the interval training improved their VO₂ Max (a measure of cardiovascular fitness) by 14%. In comparison, the group who did the traditional aerobic exercise only improved their VO₂ Max by 11%.
Tabata also found that the interval training group improved their anaerobic capacity (the ability to do high-intensity exercise) by 28%. In comparison, the traditional aerobic group only improved their anaerobic capacity by 7%. This was a significant finding because interval training is much more effective than conventional aerobic training for improving cardiovascular and anaerobic fitness.
Personal opinion about the adoption of Tabata workout routine for athletes.
I am not going to argue doctor Tabata's findings, but I am going to say that when it comes to training athletes, your program should mimic the requirements of that specific sport. A football player will utilize different energy systems than a marathon runner. A football player will have a mix of sprints, short-distance speed runs, and plenty of change of direction. A marathon runner must be able to sustain a steady pace for long periods. The training time, intensity, and frequency will vary from sport to sport! Tabata workout routines might be most beneficial for martial arts-type sports where the rounds are 4-5 minutes long.
Who can benefit the most from this type of aerobic fitness-driven activity?
When it comes to optimizing training for the ordinary person, picture a mom of 3 kids, an office worker working long hours, or a CEO having to visit three countries every week time is of vital significance! In this particular situation, a Tabata style workout might be beneficial and effective, but under the following circumstances:
the person is healthy
the person can perform the movements the correct way
the person is already in training
That means that Tabata training is not for those that are:
unhealthy
injured
unfit
highly overweight or obese
So what does that mean? If you started your fitness journey for the first time today or after a long break (6-12 months), you need to build up your cardiovascular system by implementing a few weeks of steady-state cardio!
What is Steady-State Cardio?
Steady-State cardio is a type of aerobic activity in which your heart rate is around 55-65% of your max heart rate. That will help build up the mitochondria in your cells responsible for producing energy. It can be anything from fast walking, jogging, or swimming to using the elliptical, bicycle, or stair master at a gym near you!
Tabata training is very demanding on the body; if you are not already in shape, it can be too much! Now that we have established who can benefit from Tabata training let's discuss the Tabata protocol!
What is the Tabata protocol?
As I mentioned earlier, Tabata workouts are intense and can be done in as little as 4 minutes. The Tabata interval is 20 seconds of all-out effort followed by 10-seconds of rest. The goal is to work at your highest level of intensity for the 20 seconds and then fully recover during the ten-second rest periods. The classic Tabata protocol requires you to do 8-rounds which is equivalent to 4 minutes, but there are some variations where you can do it differently. The exercise routine we will share with you consists of 30-second work and 10-second rest periods.
Should Tabata training be only body weight?
The most common way to do Tabata is with bodyweight exercises. Still, Tabata can be done by adding any type of prop like battle ropes, kettlebells, assault bikes, and whatever else you can mix to make your high-intensity circuit training more fun!
That is a very complex question that is hard to answer without more context, but I will give my best!
Suppose you have only 30 minutes a week that you can devote to training, then doing three 7-10 minute workouts spread throughout the week will most probably be the most effective exercise choice for you! It most definitely won't burn many calories, and it won't build a Greek God or Wonder Women physique; unless you already have one and want to maintain it, it might work! Pay special attention to the word MIGHT!
Suppose you want to lose weight while improving your fitness and physique and can devote 3-4 hours a week to training. In that case, you could choose 2 of the options below:
Option 1
3-weekly resistance workouts 45-60 minutes followed by an immediate 7-minute Tabata finisher.
Option 2
2-weekly resistance workouts 60-75 minutes followed by a 7-minute Tabata routine 2-3 times a week on your days off!
Should I split my Tabata workout program to target specific body parts?
Tabat is a science-based routine geared towards improving your Vo2 Max in a short period. The more multijoint bodyweight exercises you can do, the better. You want the whole body working, which will result in more calories burned. There is no need to split your Tabata to target just legs or core or any other specific group of muscles.
Can I take longer breaks than 10 seconds?
No one prevents you from making your breaks longer, but please understand that when you change the training protocol like that, you might no longer be doing Tabata.
You can call it some high-intensity training (HIIT), but it will not have the same positive impact on your V02 Max.
Full body Tabata video by Fortius fitness trainers
This fantastic 7 Minute Tabata workout with Heach Coach Milos and Coach Andjela will help you improve your VO₂ Max and anaerobic capacity in just a few weeks if done regularly!
Workout Time: 7 minutes
Workout Focus: Full Body Burn
Difficulty: Moderate
Sample of a few exercises present in this workout routine!
Walkout Push up
Walkout pushups are great for developing strength and stability in the shoulders, chest, and triceps.
Reverse Crunch
Reverse Crunches are going to make your abs burn, and they will make your core stronger!
Half Burpee with Knee To Elbows
This exercise will increase your heart rate while helping you shred that stubborn fat off!
In & Out Squat
This type of squats will help you build some explosive power in your legs while at the same type keeping your heart rate up!
Glute Bridge
Glute bridges will strengthen your glutes while helping you get your heart rate down, as, by the time you reach this exercise, you will be exhausted!
High Knees Skip
High knee skip is the last exercise of this workout routine, and it will test your motivation! Just think about that endorphins kick you will get once you finish this workout and grind through!
We know that you will benefit tremendously from this workout routine! Please check out our Fortius Youtube Channel and our Fortius Fit FREE workout app if you want to find similar workouts!
Important Notes
Keep a heart rate monitor like an apple watch, and ensure you do not exceed your Max recommended heart rate!
Don't compromise execution when you get tired; slow down and ensure proper form to avoid getting hurt!
If you are starting training, take longer breaks, time them and then see how your rest periods reduce from week to week; even better, first, start with a steady-state cardio routine!
Contact us for more information on how to structure your steady-state cardio program!
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Conclusion
Tabata workouts are a great way to get in a high-intensity, full-body workout in just 7 minutes. This type of training is ideal for people who have a busy schedule and want to improve their health and fitness without spending hours at the gym. Tabata workouts are not recommended for beginners, so take longer breaks if you're starting. Remember to stay within your heart rate and focus on proper form to avoid injury! If you want more Tabata workouts, check out our Fortius Youtube channel or our Fortius Fit FREE workout app. Thanks for reading!
Stay Strong #BeFortius
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