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Main Workouts Tips and Advice Training Tips The Real Tabata: A Brutal Circuit From The Protocol's Inventor
The word 'Tabata' has been
thrown around a lot recently.
Follow the original protocol
with a new fat-melting circuit
from the researcher whose
groundbreaking studies
started it all.
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VITAL STATS
Name: Jon-Erik
Kawamoto, CSCS, CEP
Owner: Personal
Trainer & Fitness
Writer
Website:
JKConditioning.com
by Jon-Erik Kawamoto, CSCS, CEP Oct 02, 2013
Short workouts! Long-lasting results! Get the
body you want in just minutes a day! It sounds
like a late-night infomercial, and the results seem
too good to be true. But the Tabata protocol has
the science to back it up.
The program's method of 20 seconds of all-out
work followed by just 10 seconds of rest has been
making waves in the tness industry since
Japanese researcher Izumi Tabata rst developed
the system in 1996. But in the last few years it
has spread rapidly.
This year, the Tabata system launched as a
licensed exercise system in the United States and
the United Kingdom, with Dr. Tabata himself as
the gurehead. This wasn't what he envisioned
when he performed his original research, though.
"I had no idea it was going to be as popular as it has become," says Dr.
Tabata. "It has been very exciting, and I'm very attered that the name Tabata
has become synonymous with this form of exercise."
So why bother with creating an ocial Tabata system? Just do an Internet
search for Tabata workouts to see how many unocial imitators have sprung
into existence. Talk to people in the gym, and they'll regularly use "Tabata" as
a noun: "I'm just going to do some Tabatas."
THE OFFICIAL TABATA
TM
TRAILERTHE
SCIENCE
WATCH THE VIDEO - 02:45
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TIPS AND ADVICE
THE
REAL
TABATA
THIS 4-MINUTE, FITNESS-
FORTIFYING FAT-BURNER
COMES FROM THE
SOURCE: LEGENDARY
PROFESSOR IZUMI TABATA.
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6 TABATA
TIPS
To get the most out of
your Tabata workout,
follow these guidelines:
Warm up for at least
10 minutes. That's
part of the original
protocol.
1.
Use full-body
exercises that engage
as many muscle
groups as possible.
2.
0:00 / 2:45
The Official Tabata Trailer - The Science
Some protocols which go under the T-name are true to the original principles
of Tabata's work, while others are just run-of-the-mill interval workouts. Part
of the motivation for the new brand, says Tabata, was to dispel some of
misconceptions about the workout regimen and to ensure people do it
properly to get the results they want.
With so many copycats on the market, we went directly to the man himself.
He provided a Tabata-approved, research-backed workout plan meant to get
you jacked and leave you gasping in four minutes at.
PROFESSOR TABATA'S ORIGINAL STUDY CHANGED THE
WAY WE THINK OF INTENSITY. HIS NEW STUDY MAY
TELL US EVEN MORE ABOUT EXCESS POST-EXERCISE
OXYGEN CONSUMPTION (EPOC).
THE TABATA STORY
In 1996, Dr. Tabata and his research team at the National Institute of Fitness
and Sports in Japan undertook a study with a simple premise: after a
10-minute warm-up, subjects performed eight rounds of 20 seconds of work
on a mechanically braked cycle, each followed by 10 seconds of rest.
The total exercise time after the warm-up was 4
minutes. That's it. There's a caveat, however: the
20-second bursts were all-out eort at a
mind-boggling 170 percent of VO2 max, which is
the highest amount of oxygen the body can
consume and use for energy.
This short-term explosion of energy produced
some incredible results both in the short- and
long-term. Just one four-minute session burned
the same number of calories as a 60-minute jog.
But when performed four times per week for six
weeks (with a single day of long-duration cardio
added in), it was also more eective at improving
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Exercises using
bodyweight, a
weighted vest, or free
weights are all
acceptable.
3.
Go full-tilt during the
20-second bursts.
Seriously, don't slow
down.
4.
Try hard to nd your
breath during the
10-second rests. Good
luck.
5.
Be prepared to sweat
a lot.
6.
the body's aerobic and anaerobic capacity
compared to regular moderate-intensity aerobic
exercise.
In 1997, Dr. Tabata concluded that 30-second
bursts at 200 percent of VO2 max with 2-minute
rests was not as eective as the 20-10 protocol at
taxing the aerobic and anaerobic systems, even
though the 30-second, 2-minute protocol had
longer and more intense bursts of exercise. The
20-10 model has borne his name ever since.
Despite what you may have heard, the two
studies did not deal with fat loss, body
composition, or the much-discussed "afterburn"
eect. But Dr. Tabata says he'll soon produce a
paper on the improved eects of excess
post-exercise oxygen consumption (EPOC) following the Tabata protocol,
which will be the rst scientic study showing clinical results that the 20-10
protocol can burn calories for up to 12 hours after the workout.
Even though the original study was conducted on Olympic speed skaters,
Tabata says he has seen encouraging results implementing the Tabata
protocol with subjects dealing with illnesses such as diabetes, ischemic heart
disease, and stroke. "You don't have to be an elite athlete for this [protocol] to
help improve your life," Tabata says.
TRUE TABATA
Just to be clear, a Tabata workout isn't supposed to be a walk in the park. Dr.
Tabata is concerned that people aren't using the Tabata protocol correctly,
because their 20-second bursts are often too mellow to elicit increased EPOC
and improved aerobic and anaerobic tness. If this is the case for you, it could
be because your movements are too complicated, or you do movements like
planks or bodyweight squats, which are hard to push to maximal intensity.
AFTER YOUR WARM-UP, THIS WORKOUT ONLY TAKES 4
MINUTESTHE MOST INTENSE 4 MINUTES OF YOUR
LIFE.
To get the authentic Tabata experienceand resultsyou could start by going
back to the original template. Hop on a spin bike similar to what was used in
the studies from the late 1990s, warm up for 10 minutes, and then crank it
during each 20-second interval. If you can stomach it and your cycle oers it,
increase the resistance.
If you'd like to branch out from the bike, try this bodyweight Tabata workout
consisting of eight exercises which received the stamp of approval from Dr.
Tabata. Perform each exercise with the highest intensity possible during the
20-second bursts, and try to recover during the 10-second rest periods.
Repeat once through, totaling four minutes.
Note: This is an intense workout. Consult your physician rst if you have any
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medical issues.
TABATA PROTOCOL
CIRCUIT
Perform each exercise with the highest intensity possible during the
20-second bursts, and try to recover during the 10-second rest periods.
Repeat once through, totaling four minutes.
EXERCISE 1: COCKROACH
AREAS TRAINED
Full-body, emphasizing legs, glutes, arms and core.
INSTRUCTIONS
Starting on all fours, crawl as fast as possible forward for four paces.
Stop, get up, and jump in the air. Turn around, get back on all fours, and
repeat.
EXERCISE 2: ROTATING JUMP LUNGE
AREAS TRAINED
Legs, glutes, and core.
INSTRUCTIONS
Start in a lunge position with your arms in a circle. Swing your arms
around to one side, then jump the lunge on to the other leg, swinging
the arms in the opposite direction. Use the arm swing to provide
momentum.
EXERCISE 3: SPRAWL AND JUMP
AREAS TRAINED
Full-body, emphasizing legs, arms, glutes, and core.
INSTRUCTIONS
Sprawl out to the side, putting both hands and one foot on the ground.
Bring your top leg toward your chest. Push o with the hands and get up
into a standing position, then jump. Repeat on other side.
EXERCISE 4: WEIGHTED WOOD CHOP
AREAS TRAINED
Biceps, shoulders, core and legs.
INSTRUCTIONS
Lunge to one side, holding a light weight (2.5-5 lbs.) with both hands.
Swing the weight up from the oor to above your opposite shoulder.
Repeat, alternating sides.
EXERCISE 5: FROG JUMP
AREAS TRAINED
Legs and glutes.
INSTRUCTIONS
Drop into a squat, then jump in the air with the knees tucked up. Repeat
quickly.
EXERCISE 6: SINGLE-LEG BURPEE
AREAS TRAINED
Full-body, targeting legs, glutes, biceps, triceps and shoulders.
INSTRUCTIONS
Start in the push-up position. Jump in with one leg, and then jump up,
bringing the opposite knee toward the chest. Repeat on the other side. If
this is too dicult, perform the burpees with both legs.
EXERCISE 7: SINGLE-ARM
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POOR
1 2 3 4 5 6 7 8 9 10
EXCELLENT
OVERALL RATING
6.4
Out of 10
Good
11 Ratings
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KICK-THROUGH
AREAS TRAINED
Biceps, triceps, core, glutes, and legs.
INSTRUCTIONS
Start in a push-up position. Shift your body weight toward the right arm,
and then kick to the left with the right leg. Alternate the movement on
your left and right sides quickly.
For a less-advanced version, keep both hands on the ground and
alternate knees to the chest rapidly, similar to a mountain climber.
EXERCISE 8: CRAB LUNGE
AREAS WORKED
Full-body, targeting arms, core, glutes and legs.
INSTRUCTIONS
Start in a deep squat and lean back into a crab-walk position. Take a
small weight (2.5-5 lbs.) in one hand, using the other to balance on the
oor. Swing the weight back over your head, adopting the crab position.
Alternate sides and repeat quickly.
Printable Page PDF Document
For more info, visit tabataocial.com.
RATE THIS ARTICLE
Showing 1 - 25 of 25 Comments
Jon-Erik Kawamoto, CSCS,
CEP
Jon has coached and helped numerous clients reach and
surpass their fitness goals, including high-level athletes,
emergency personnel and more.
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Body Stats
ht: 10'8"
wt: 128.5 lbs
bf: 10.5%
Alight3
Great article!
Article Rated: 10
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5 of 11 Monday, 05 May, 2014 07:56 PM
Rep Power: 0 Oct 2, 2013 6:29pm | report
Rep Power: 0
Body Stats
ht: 14'2"
wt: 170 lbs
bf: 19.7%
Pirolai
wow true that.... extreme
Oct 2, 2013 9:40pm | report
Rep Power: 0
Body Stats
ht: 16'4"
wt: 196.21 lbs
bf: 14.0%
ThatRandomBloke
I'm already doing tabata sprints, definitely think I'll give this a
go. It looks intense!
Oct 2, 2013 7:33pm | report
Rep Power: 0
Body Stats
ht: 15'4"
wt: 184 lbs
bf: 11.0%
brankin7
Nice article. I use the Tabata pro iPhone app when training like
this. I would usually do bouts with the punch bag as an
exercise but will try some of the suggestions above also
Oct 3, 2013 5:21am | report
Rep Power: 0
Body Stats
ht: 21'11"
wt: 263 lbs
bf: 27.0%
RelaxImJoking
Im gonna try the cockroaching crabby frog!
Oct 3, 2013 8:42am | report
Rep Power: 0
Body Stats
ht: 20'10"
wt: 250 lbs
bf: 21.0%
BeastReza
Good Atricle...
Oct 3, 2013 9:14am | report
Rep Power: 0
Body Stats
ht: 15'2"
wt: 182.6 lbs
bf: 6.4%
samerym
The first time I did Tabata (on the bike,) it took me about 45
minutes to recover fully. After a few times, though, I was back
to normal within five minutes.
Oct 3, 2013 9:17am | report
Rep Power: 0
Body Stats
ht: 17'0"
wt: 204 lbs
bf: 27.0%
gregpalen
Is Tabata appropriate for all fitness levels? I'm surprised it does
not appear in any of the PT training manuals (like the ACSM
handbooks). Wondering what the contra-indications are for it
besides the obvious...
Oct 3, 2013 9:25am | report
djcoast
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6 of 11 Monday, 05 May, 2014 07:56 PM
Rep Power: 0
It is in a way, but honestly to do true Tabata (with 100%
intensity) I would only recommend it to someone who's
already in shape.
Jan 22, 2014 1:27pm | report
Rep Power: 0
Body Stats
ht: 15'0"
wt: 180 lbs
bf: 30.0%
MammaBrink
Great article - any chance you can get someone to demo those
movements?
Oct 3, 2013 10:11am | report
Rep Power: 0
Body Stats
ht: 11'0"
wt: 132 lbs
bf: 17.0%
Melissat46
Trying these tonight!!!
Oct 3, 2013 10:13am | report
Rep Power: 0
Body Stats
ht: 13'11"
wt: 167 lbs
bf: 14.0%
DankDangles
The trailer does the system a discredit because it is presented
int he same way other exercise fads are presented: with a
cheesy narrator, already fit models, and an oversimplified
introduction to the science of tabata.
Good thing I knew about this about 2 years ago because if I
saw this on TV, I'd laugh at ti and ignore it.
Oct 3, 2013 11:16am | report
Rep Power: 0
Body Stats
ht: 21'3"
wt: 255 lbs
bf: 16.0%
Muscle Mania Matt
Yeah. My bone with it is that the original Tabata work is
done with ONE movement, as were the original
copycats. That is why it is hard. 8 sets of front squats is
a heck of a lot different than using 8 different
movements. If you call circuits, like the one mentioned
in this article, then you generalize "Tabata" enough that
it doesn't even really mean anything. Just call it a circuit
and be done with it, because you remove anything
unique about Tabata.
Oct 3, 2013 12:22pm | report
Rep Power: 0
djcoast
Agreed. I found out about Tabata in a book by M&F
called "101 High Intensity Workouts". There a weight
program in there by Jim Stopanni (who I had no idea
was back then) about split training 5 days a week like
traditional but completely different by doing each
exercise as a Tabata set. The results were so quick
and amazing that everyone who knew me wanted to try
it, I have had so many people lifting weights with
Tabata for the past 5 years before it came as popular
as it was. Gymboss should sponser me I got so many
people to buy their timer, lol. Long story short, thank
God for that article by the Doc, because if I discovered
it through that site and video I would of never of bit on
it.
Jan 22, 2014 1:36pm | report
mkman
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Body Stats
ht: 15'0"
wt: 180 lbs
bf: 20.0%
Rep Power: 0
Interesting will take a closer look!
Oct 3, 2013 11:38am | report
Rep Power: 0
Body Stats
ht: 14'8"
wt: 176.5 lbs
bf: 15.0%
willinbrief
I'M GONNA ADD THIS TO MY ROUTINE TRUE DAT
Article Rated: 9
Oct 3, 2013 12:03pm | report
Rep Power: 0
Body Stats
ht: 12'5"
wt: 149 lbs
bf: 25.0%
murthym
Seriously, the guy on the stationary bike is working at full
capacity and his heart rate is 134?? Full capacity for him
should be around 180 .
Oct 3, 2013 12:07pm | report
Rep Power: 0
Body Stats
ht: 15'4"
wt: 184.8 lbs
bf: 11.0%
Fireice2
depends on one's fitness levels.
When I was around 30% BF my very intense workouts
would bump my heart rate around 170-180bpm. now,
its around 150-160. This is using a chest mounted
sensor. My average heart rate recovery from an intense
exercise is 35 beats in a min.
As you get fitter, the heart can work less, given the
same intensity.
Athletes have more efficient cardiovascular systems
than us mortals though. :)
Oct 7, 2013 1:55am | report
Rep Power: 0
Body Stats
ht: 14'4"
wt: 172 lbs
whiteboychef
Would like to see these exercises shown/displayed or on a
video. Some are hard for me to envision.
Oct 3, 2013 6:52pm | report
Rep Power: 0
Body Stats
ht: 13'4"
wt: 160.6 lbs
bf: 13.0%
xstrike9999
I can't figure out how to do most of these movements, and I
think most people can't either. Any chance of getting pictures
or a demo of this?
Oct 3, 2013 6:55pm | report
Rep Power: 0
Body Stats
ht: 15'5"
wt: 185 lbs
bf: 18.5%
upinstrize23
all I know about tabata is, IF you do it right you should not be
able to do more afterward
Oct 4, 2013 3:37pm | report
Body Stats
ht: 12'10"
andreica
Nice, but is there a video guide for all this?
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Showing 1 - 25 of 25 Comments
FEATURED PRODUCT
wt: 154 lbs
bf: 12.0%
Rep Power: 0
Oct 4, 2013 9:31pm | report
Rep Power: 0
Body Stats
ht: 11'2"
wt: 134.7 lbs
bf: 11.0%
HELLIONx360
So, is the video an infomercial?
Oct 10, 2013 10:25am | report
Rep Power: 0
djcoast
Tabata is amazing. I transformed my body doing Jim
Stopanni's Tabata weight regimen from an article he wrote
back on 2009. Now imagine the above sample workouts but
using weights doing 4-6 exercise per body part each day. I
torched fat and built muscle at the same time, going from
190-155lbs. A set of Tabata squats with 185lbs doing quality
reps (6 per set) is no joke.
Jan 22, 2014 1:24pm | report
Rep Power: 0
Body Stats
ht: 13'3"
wt: 159 lbs
bf: 14.0%
Courtneybh
Visuals would be excellent.
Apr 23, 2014 11:37am | report
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updated his
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