TABATA

The Tabata Intervals were created by research done at Department of Physiology and Biomechanics, National Institute of Fitness and Sports in Kagoshima Prefecture, Japan.  One of the researches was named Tabata so that’s where we get the name.  The research done centered around the VO2 max, also know as aerobic capacity (check in the non-weight training/sprints section for an aerobic capacity test).  The study found that in 6 weeks the Tabata interval had a much greater positive effect on the VO2 max than doing 60 min of moderate intensity work. 

Link to scientific explanation of Tabata: http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=pubmed&dopt=Abstract&list_uids=8897392&query_hl=3&itool=pubmed_DocSum

The Tabata Interval

Eight 20 second sets of as many reps as possible with 10 second rest in between

Example

Push Ups for 20 sec

Rest 10

Push Ups for 20 sec

Rest 10 sec

Etc

Can be done with any exercise, we recommend body weight exercises (pull-ups, sit-ups, body lifts, lunges) or weight exercises that work large muscles/ muscle groups (Bench Press or squat).  Can also be done with sprints and jumping.  Try creating tabata workouts consisting of four exercises.