The Truth About Tabata Training
Published: Wed, 03/12/14
You have probably heard about Tabata training
because it's dominating the fitness industry right
now.
In fact, where I live, I saw a "Tabata 30-minute
Bootcamp" sign. If you could do Tabatas for 30
minutes, you're an alien.
Here's the #1 lie about Tabatas... it's not just
20 seconds of work followed by 10 seconds of
rest. Now don't get me wrong - you can still
become a conditioning beast using the 20 seconds
on, 10 seconds off approach, but for a TRUE
Tabata, you must use the highest level of
conditioning.
You have to reach a certain percentage of your
V02 Max (this is getting "sciency").
These moves can get you to this "threshold":
That's just doing bodyweight squats for 20 seconds (sorry).
Now why would you want to use a Tabata Finisher?
It's practically the "gold standard" of conditioning in as
little time as possible.
Tabatas will make you a Jedi in the gym... well, not really.
But they will improve your overall conditioning and drop
body fat in just 4 minutes (PLUS you'll see a better
performance in and out of the gym).
In fact, research from ACE showed that you can burn up
to 340 calories in 4 minutes (the length of a Tabata Finisher).
But because of their intensity, you MUST do them AFTER
your workout or later in the day.
And if you're on a tight schedule, this is the best "bang-for-
your buck" routine you could ask for as a stand-alone workout.
because it's dominating the fitness industry right
now.
In fact, where I live, I saw a "Tabata 30-minute
Bootcamp" sign. If you could do Tabatas for 30
minutes, you're an alien.
Here's the #1 lie about Tabatas... it's not just
20 seconds of work followed by 10 seconds of
rest. Now don't get me wrong - you can still
become a conditioning beast using the 20 seconds
on, 10 seconds off approach, but for a TRUE
Tabata, you must use the highest level of
conditioning.
You have to reach a certain percentage of your
V02 Max (this is getting "sciency").
These moves can get you to this "threshold":
- Burpees (fastest tempo possible)
- Variety of sprints (including shuttle sprints and hill sprints)
- Lunge Jumps can even get a lot of people pretty close
- Jump Squats
That's just doing bodyweight squats for 20 seconds (sorry).
Now why would you want to use a Tabata Finisher?
It's practically the "gold standard" of conditioning in as
little time as possible.
Tabatas will make you a Jedi in the gym... well, not really.
But they will improve your overall conditioning and drop
body fat in just 4 minutes (PLUS you'll see a better
performance in and out of the gym).
In fact, research from ACE showed that you can burn up
to 340 calories in 4 minutes (the length of a Tabata Finisher).
But because of their intensity, you MUST do them AFTER
your workout or later in the day.
And if you're on a tight schedule, this is the best "bang-for-
your buck" routine you could ask for as a stand-alone workout.
If speaks to you, my buddy Mike Whitfield has created
10 Bonus Tabata Bodyweight Finisher workouts that you
comes with your order of his new Bodyweight Finishers 2.0
program.
Keep training hard,
Mike Westerdal
CriticalBench.com
P.S. Today Coach Chris, Anthony and I are taking a break
to go see the new 300 Movie, The Rise of an Empire.
I'll let you know if it's any good. Do you think the Spartans
used Tabata Training? It wouldn't surprise me.