Are you short on time, or just want to try something new? Tabatas are a fun way to mix up your workout and add some high intensity interval training. Tabatas have been scientifically proven to increase anaerobic capacity and V02 Max. Dr. Izuma Tabata and a team of researchers from The National Institute of Fitness and Sports in Tokyo, Japan created this training method and studied the effects.
The Tabata method uses eight bursts of high intensity work at twenty seconds each, followed by ten seconds of rest. For example, a Tabata sprint on a stationary bike would consist of sprinting at 90-100% intensity for twenty seconds, followed by a ten second recovery, repeated eight times for a total of four minutes.
Tabatas can be performed with cardio or strength exercises. An example of a strength Tabata interval would be doing push-ups at full speed for twenty seconds with a ten second rest, repeated eight times.
Start with just two or three Tabata intervals, and work up to as much as an hour of different four minute Tabatas. Try this with jump-ropes, squats, sit-ups, shoulder presses, or whatever you like. If you truly push yourself, you will be amazed at the results.