Tabata training was developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo. It’s a timed interval method that alternates between 20-second intervals performed at maximum effort and 10-second stages of rest, repeated eight times for the ultimate exhaustive four-minute workout. It is a type of High Intensity Interval Training which is famously effective for fat loss. While TABATA training requires only one exercise, athletes are free to put together a TABATA workout from a huge array of strength and aerobic exercises. The key is simply to adhere to the 2:1 exercise-to-rest ratio, in order to incorporate a greater work load or intensity and hit a greater range of muscle groups than traditional cardio in a shorter amount of time.

1. FitnessFlash.org
B e n e f i t s o f

2. Benefits of TABATA Training
1. Advantages of TABATA Training
2. Examples of TABATA Training
3. TABATA Training Tips

3. Advantages of TABATA Training1

4. Advantages of TABATA Training
•Fat loss
•Increase Aerobic and Anaerobic Endurance
•Maximize Efficiency

5. Examples of TABATA Training2

6. Examples of TABATA Training:
•Push ups
•Squats (Bodyweight, Kettlebell, etc)
•Burpees
•Mountain Climbers
•Kettlebell Swings
•Battle Rope Waves
•Box Jumps
•Pull Ups
•Sprints
•Lunges (Walking, Alternate Jump, etc)

7. TABATA Training Tips3

8. •If you’re lifting weights, pick a lighter weight than you’re used to. The intense and
explosive nature of many TABATA movements will leave you fatigued more
quickly.
•As you advance, you can add more exercises or increase the duration of each
set, but we advise you to maintain the two-to-one work-to-rest ratio. For instance,
you may do mountain climbers for 30 seconds instead of 20 seconds, but you
should also give yourself 5 additional seconds of rest.
•Due to the intense nature of TABATA training, it is important not to lose focus.
Maintain proper form, and make sure you can handle the weights. Intensity
without proper technique can lead to injury.
•Finally, TABATA training can be quite demanding on the physique. As such, don’t
use TABATA training too often–twice a week is plenty. Do your resistance training
program on the other days.

9. THANK YOU!