TABATA—if you know what it is, I’m sure you love it and if you don’t, well it’s time to open up your body’s fat burning powers to all new possibilities!  

In Tokyo, Japan, scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports discovered a unique form of high-intensity interval training (HIIT), which they named Tabata. It is no secret that HIIT training is all the rage if you want to torch fat and make significant body changes.  

While typical cardio training will only improve your aerobic capacity; HIIT training, such as Tabata, works to improve your aerobic and anaerobic capacity.  

What IS Tabata?

A Tabata style workout works on a 2 to 1 ratio of working phase to rest phase; typical utilizing 20 seconds of work, followed by 10 seconds of rest and then repeated. A traditional Tabata workout only lasts 4 minutes; in that time segment you will perform 8 rounds of an exercises. Eight times in a row, you will perform the same exercises as hard as you can for 20 seconds, followed by 10 seconds of recovery. In those 10 seconds, it is important to make an effort to regain as much “normal” breathing as possible. This forces the cardiovascular system to really tax itself.

The beauty of Tabata is you can do it with any exercise you want! A typical Tabata workout would be 4-5 exercises, each performed for their own 4 minutes (8 rounds of 20 seconds on, 10 seconds rest) back to back.

How I Tabata?

Tabata is one of my favorite ways to not only do cardio, but also practice all functional body weight movements to improve overall athleticism. It is the perfect cardio to do ANYTIME and most importantly ANYWHERE! Perfect for a 20 minute blast on a busy day! Instead of doing 8 rounds of the same exercise I choose anywhere between 5 and 20 exercises and repeat them for my desired cardio time. Below is an example of a 20-minute cardio circuit I perform! All exercises are interchangeable and adaptable to your unique fitness level.

20-minute Tabata

**perform each exercise for 20 seconds, followed by 10 second rest, repeat entire list of exercises 5 times

1. Squat jumps
2. Walking lunges
3. Plank hold
4. Jump lunges
5. Push ups
6. Pop squat jumps
7. Burpees
8. Crunches

I hope you guys enjoyed a little insight into my favorite form of cardio. Next time you want a 20 minute challenge, full body blast, give it a try!

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