A. This is an ultra intense workout. This training system was invented by a Japanese researcher by the name of Izumi Tabata in 1996. It is designed to develop both the anaerobic (skeletal muscles) and aerobic systems (cardiovascular) of the body simultaneously. It is referred as High Intensity Interval Training (HIIT) which is the current rage in many gyms today.
The purest form of the training involves 20 seconds of all out, as many reps of an exercise that involves as many muscles working all at once with a ten second rest then another 20 seconds of as many reps as possible of another multi joint exercise. This is repeated several times until you die! Ok, maybe not die, but you will wish you could! I, in my infinite mercy and kindness, have modified the workout. I usually do 40- 60 seconds of exercise with a thirty second rest then repeat. It's basically a timed circuit of exercises.
If you would like to try this workout on your own, here is a sample;
Squats with barbell or dumbbells 60 seconds
Pushups 60 seconds
Alternating Lunges 60 seconds
Pull ups or bent over rows 60 seconds
Jump Squats 60 seconds
Dips 60 seconds
Jump rope 60 seconds
Alternating Dumbbell Curls 60 seconds
Bicycle Crunches 60 seconds
Remember the goal is to do as many reps as possible of each exercise without stopping. Maintain good form at all times. There is a 20-30 second break between each exercise. If you can pick yourself up off the floor, you can try the whole circuit again. This is an advanced workout but you can modify the pace to suit your current fitness level. Remember to warm up and cool down with each workout. So there you have it boys and girls... Tabata Training.
**Consult your physician before attempting this or any other fitness program to ensure you are in good health and able to complete strenuous activity. Contact myself or a Certified Personal Trainer for a demonstration and to ensure your form is correct.