Tabata Intervals are names for research from a study conducted by Dr. Izumi Tabata and his research colleagues. The study was published in the journal, Medicine and Science in Sports and Exercise. A Tabata Interval consists of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. The cycle is repeated 8 times, for a total of 4 minutes, that is 1 cycle. After only 6 weeks of training like this, [doing 1 cycle] Dr. Tabata noticed a 28% increase in the anaeorbic capacity in the athletes. Tabata intervals are also very effective for fat loss. This type of interval training will raise metabolic rate for several hours after the workout session is completed. You will continue to burn fat several hours throughout the day. A Tabata I like to do is as follows:
Cycle 1 –hitting the heavy bag
Cycle 2 – Hindu squats
Cycle 3 - hitting the heavy bag
Cycle 4 – kettlebell swings
This is an intense interval workout which has the advantage of taxing both your anaerobic and aerobic energy systems.
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