The Beginner's Guide to Tabata Training | Men's Journal

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.eval(ez_write_tag([[580,400],'mensjournal_com-under_second_paragraph','ezslot_1',167,'0','0']));“In a time where most people are searching for efficient and effective workouts, high-intensity interval training (HIIT) techniques such as Tabata are ideal,” says Kristina Earnest, PT, NASM, a group fitness manager at Equinox.By definition it only requires one exercise, but you can cobble together a tabata workout from a huge array of strength and aerobic exercises (think: rowing or running), Earnest says. Further research from Auburn University Montgomery Kinesiology Laboratory discovered doing jump squats, Tabata-style, for 4 minutes burns more calories per minute than traditional cardio, helps improve bone mass density, ramps up post-workout calorie burn, doubling your metabolic rate for a minimum of 30 minutes.eval(ez_write_tag([[300,250],'mensjournal_com-incontent_6','ezslot_3',121,'0','0']));2. “Per Japanese research, four minutes of Tabata performed at extreme intensity four times a week can improve your anaerobic capacity by 28 percent, and your VO2 max (maximum oxygen uptake) and maximal aerobic power by 15 percent in as little as six weeks,” Earnest says.3. “Plus, starting with just four minutes per day can increase your level of commitment to working out regularly,” Earnest adds.The 4-week fat-burning meal plan“Since the 20-10 design is taxing to both your aerobic and anaerobic energy levels, it results in an improved overall cardiovascular fitness performance,” Earnest says. “Decide if you’re going to lift (choose a compound exercise like the bench press, deadlift, or squat) or do cardio,” says Rich Butkevic, a trainer and author of Four Minutes of Pain: The Ultimate Guide to Tabata Training. “Maintain a hollow body position while jumping for increased power to your jumps,” she recommends.eval(ez_write_tag([[580,400],'mensjournal_com-incontent_10','ezslot_2',125,'0','0']));Workout #4