The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model that included 8 intervals of 20 seconds of work, followed by 10 seconds of rest. The workout included rests equals only 4 minutes!
Dr. Izumi Tabata performed this study over a 6 week period. Group A did one hour of moderate-intensity exercise 5x per week. Group B did the high-intensity Tabata-style training. Group A did 1,800 minutes of training versus 120 minutes of training for Group B. The Tabata group improved both its aerobic and anaerobic fitness levels. The anaerobic fitness level of Group B increased 28%. The results speak for themselves.
Tabata workouts will boost your metabolism and heart rate immediately. Because you are performing these exercises at a very high intensity, the body will be forced to work much harder to keep up. This will cause your heart rate and your metabolism to increase, which favors fat loss without sacrificing muscle. The best part? Your metabolism will remain high not only during the workout, but for hours after the workout. This means that your body will be burning fat while sitting at your desk or couch!
Strength
Front Squat
2-2-2-1-1-1
WOD
Tabata Mash
1. Double Unders
2. Front Squat (75,55)
3. Sit-ups
4. Kettlebell Swings (1.5,1)
Level 2- (1, 0.75), (65,45)
Level 1- (0.75,0.5) (55,35),singles
Complete an entire Tabata (8 sets) before moving to the next station. Score is the sum of the lowest round of each Tabata
1 minute of rest between each movement.
Conditioning Class: WOD
4 Rounds
1:00 on (max reps), :30 rest
1. Calories on Airdyne
2. Burpees
3. Calories on Rower
4. Calories on Ski Erg
Complete 4 rounds at 1 station, then rotate.
Conditioning Class: Core
2 Rounds
20 Hug-a-Twinky
15 Hip Extensions
10 GHD Sit ups