Tabata Intervals
Tabata intervals are done with a specialized exercise bike. The study by Izumi Tabata from Tokyo Japan was conducted to prove that fat burning is greater when exercise intensity is higher. He conducted the study with athletes that were in top physical condition. It was one of the highest exercise intensities ever recorded. Does this sound like something you can do? I know I can’t.
Tabata Intervals for a Great Workout
Just because you can’t do the tabata intervals from the tabata study doesn’t mean that you can not get a great workout from interval training. Interval training is done similar to the tabata intervals in the study but with different exercise and rest periods. By all means you can do the 20 seconds of exercise followed by 10 seconds of rest for 4 minutes if you want to. It is also interval training.
Tabata Intervals Workout Types
To do a workout with the tabata intervals you would do a 4 minute circuit with 20 seconds of exercise followed by 10 seconds of rest. This would be performed 8 times. There are a number of ways to do this exercise.
Tabata Intervals with 1 Exercise
The easiest way to do tabata intervals is with one exercise. This is typically done with sprints, rowing, running, squats, lunges or kettlebell swings. You can do this with any exercise and is a great to end your workouts.
Tabata Intervals with 2 Exercises
The 2 exercise tabata interval methods is done by selecting two non competing exercises and alternate the exercises or do 4 sets of the first followed by 4 sets of the second exercise. An example of non competing exercises would be squats and pushups. By alternating them you would give yourself an extra rest in between sets. Your chest would get an extra rest while you are doing squats.
Tabata Intervals with 4 Exercises
My preferred method is to do tabata intervals with 4 exercises. This is a great way to get some variety in my workouts. I usually go through 1 set of each exercise and then repeat. A basic workout that you could do for this would be push-ups, squats, pull-ups, and lunges.
Tabata Intervals with 8 Exercises
The 8 exercise tabata intervals can get kind of complicated since you are doing so many exercises. I use to do these with a rowing circuit I use to do in high school. You could actually use several different types of training for this workout. An example would be kettlebell swings, push-ups, kettlebell front squats, TRX rows, lunges (left), lunges (right), mountain climbers, reverse lunges (alternating).
Benefits of Interval Training
Interval training provides many benefits that include increased fat burning and shortened workouts. Interval training is also better then traditional cardio because you can easily change up your workout with new exercises to get constant results.
There are many interval training options that you can adapt to the times of the Tabata Intervals.
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