HIIT – The Tabata Method

By Ekim 26, 2015 No Comments

Japanese scientist Dr. Izumi Tabata and his team of researchers from the National Institute of Fitness and Sports in Tokyo discovered Tabata training.

Tabata training is a High-Intensity Interval Training (H.I.I.T) workout that lasts four minutes.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks and each workout lasted one hour.

The high-intensity group worked out four days a week for six weeks and each workout lasted FOUR MINUTES. You go all out for 20 seconds and rest for 10 seconds. You do this 8 times.


Group I increased their aerobic system (cardiovascular), but showed little or no improvement for their anaerobic system (muscle).

Group II showed a bigger increase in their aerobic system, relative to Group I, and increased their anaerobic system by 28 %.

As I`ve stated, the Tabata workout lasts only four minutes, but it is likely to be one of the longest four minutes that you`ve ever endured. The structure of the program is as follows:

  • Go all the way out for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds


You have to push yourself as hard as you can for 20 seconds and rest for 10 seconds. You can do pretty much any exercise you wish. You can do a simple Tabata protocol while sprinting, or on a stationary bike, or an elliptical machine.

Or you can do a compound Tabata protocol such as:

  1. Push-ups
  2. Squats
  3. Rows
  4. Sit-ups

Start with push-ups and do the 4-minute routine. Rest for one minute and do the squats for 4 minutes, etc.

Kettlebells work great with Tabata also.

You may recall that I posted an article on HIIT in February 28, 2015. This was the sprinting protocol that  took 18 minutes to complete.

What makes HIIT (high intensity interval training) so effective is the body`s production of Human Growth Hormone (HGH) after you finish your HIIT routine. This means you benefit from all the positive effects that HGH provides and you keep burning more calories for 24 hours.

HOWEVER, if you eat anything that causes the body to produce insulin (sugars, carbohydrates) this immediately shuts off the production of HGH.

I don`t eat anything for 2 hours after I do HIIT. I suggest you do the same.




Remember the third exercise in the article “Bodyweight Exercises You Can Do at Home “ posted on September 15,2015. Yes, Jump Squats.

Well, this time you’ll do Jump Squats for 20 seconds, all out, rest for 10 seconds and repeat this 8 times.

See you all, next week.

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