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Main » Workouts » Tips and Advice » Training Tips » The Real Tabata: A Brutal Circuit From The Protocol's Inventor

The word 'Tabata' has beenthrown around a lot recently.Follow the original protocolwith a new fat-melting circuitfrom the researcher whosegroundbreaking studiesstarted it all.

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Name: Jon-ErikKawamoto, CSCS, CEPOwner: PersonalTrainer & FitnessWriterWebsite:JKConditioning.com

by Jon-Erik Kawamoto, CSCS, CEP Oct 02, 2013

Short workouts! Long-lasting results! Get thebody you want in just minutes a day! It soundslike a late-night infomercial, and the results seemtoo good to be true. But the Tabata protocol hasthe science to back it up.

The program's method of 20 seconds of all-outwork followed by just 10 seconds of rest has beenmaking waves in the fitness industry sinceJapanese researcher Izumi Tabata first developedthe system in 1996. But in the last few years ithas spread rapidly.

This year, the Tabata system launched as alicensed exercise system in the United States andthe United Kingdom, with Dr. Tabata himself asthe figurehead. This wasn't what he envisionedwhen he performed his original research, though.

"I had no idea it was going to be as popular as it has become," says Dr.Tabata. "It has been very exciting, and I'm very flattered that the name Tabatahas become synonymous with this form of exercise."

So why bother with creating an official Tabata system? Just do an Internetsearch for Tabata workouts to see how many unofficial imitators have sprunginto existence. Talk to people in the gym, and they'll regularly use "Tabata" asa noun: "I'm just going to do some Tabatas."

THE OFFICIAL TABATATM TRAILER—THESCIENCEWATCH THE VIDEO - 02:45

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THEREALTABATATHIS 4-MINUTE, FITNESS-FORTIFYING FAT-BURNERCOMES FROM THESOURCE: LEGENDARYPROFESSOR IZUMI TABATA.

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6 TABATATIPSTo get the most out ofyour Tabata workout,follow these guidelines:

Warm up for at least10 minutes. That'spart of the originalprotocol.

1.

Use full-bodyexercises that engageas many musclegroups as possible.

2.

0:00 / 2:45

The Official Tabata™ Trailer - The Science

Some protocols which go under the T-name are true to the original principlesof Tabata's work, while others are just run-of-the-mill interval workouts. Partof the motivation for the new brand, says Tabata, was to dispel some ofmisconceptions about the workout regimen and to ensure people do itproperly to get the results they want.

With so many copycats on the market, we went directly to the man himself.He provided a Tabata-approved, research-backed workout plan meant to getyou jacked and leave you gasping in four minutes flat.

PROFESSOR TABATA'S ORIGINAL STUDY CHANGED THEWAY WE THINK OF INTENSITY. HIS NEW STUDY MAYTELL US EVEN MORE ABOUT EXCESS POST-EXERCISEOXYGEN CONSUMPTION (EPOC).

THE TABATA STORYIn 1996, Dr. Tabata and his research team at the National Institute of Fitnessand Sports in Japan undertook a study with a simple premise: after a10-minute warm-up, subjects performed eight rounds of 20 seconds of workon a mechanically braked cycle, each followed by 10 seconds of rest.

The total exercise time after the warm-up was 4minutes. That's it. There's a caveat, however: the20-second bursts were all-out effort at amind-boggling 170 percent of VO2 max, which isthe highest amount of oxygen the body canconsume and use for energy.

This short-term explosion of energy producedsome incredible results both in the short- andlong-term. Just one four-minute session burnedthe same number of calories as a 60-minute jog.But when performed four times per week for sixweeks (with a single day of long-duration cardioadded in), it was also more effective at improving


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Exercises usingbodyweight, aweighted vest, or freeweights are allacceptable.

3.

Go full-tilt during the20-second bursts.Seriously, don't slowdown.

4.

Try hard to find yourbreath during the10-second rests. Goodluck.

5.

Be prepared to sweat… a lot.

6.

the body's aerobic and anaerobic capacitycompared to regular moderate-intensity aerobicexercise.

In 1997, Dr. Tabata concluded that 30-secondbursts at 200 percent of VO2 max with 2-minuterests was not as effective as the 20-10 protocol attaxing the aerobic and anaerobic systems, eventhough the 30-second, 2-minute protocol hadlonger and more intense bursts of exercise. The20-10 model has borne his name ever since.

Despite what you may have heard, the twostudies did not deal with fat loss, bodycomposition, or the much-discussed "afterburn"effect. But Dr. Tabata says he'll soon produce apaper on the improved effects of excesspost-exercise oxygen consumption (EPOC) following the Tabata protocol,which will be the first scientific study showing clinical results that the 20-10protocol can burn calories for up to 12 hours after the workout.

Even though the original study was conducted on Olympic speed skaters,Tabata says he has seen encouraging results implementing the Tabataprotocol with subjects dealing with illnesses such as diabetes, ischemic heartdisease, and stroke. "You don't have to be an elite athlete for this [protocol] tohelp improve your life," Tabata says.

TRUE TABATAJust to be clear, a Tabata workout isn't supposed to be a walk in the park. Dr.Tabata is concerned that people aren't using the Tabata protocol correctly,because their 20-second bursts are often too mellow to elicit increased EPOCand improved aerobic and anaerobic fitness. If this is the case for you, it couldbe because your movements are too complicated, or you do movements likeplanks or bodyweight squats, which are hard to push to maximal intensity.

AFTER YOUR WARM-UP, THIS WORKOUT ONLY TAKES 4MINUTES—THE MOST INTENSE 4 MINUTES OF YOURLIFE.

To get the authentic Tabata experience—and results—you could start by goingback to the original template. Hop on a spin bike similar to what was used inthe studies from the late 1990s, warm up for 10 minutes, and then crank itduring each 20-second interval. If you can stomach it and your cycle offers it,increase the resistance.

If you'd like to branch out from the bike, try this bodyweight Tabata workoutconsisting of eight exercises which received the stamp of approval from Dr.Tabata. Perform each exercise with the highest intensity possible during the20-second bursts, and try to recover during the 10-second rest periods.Repeat once through, totaling four minutes.

Note: This is an intense workout. Consult your physician first if you have any


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medical issues.

TABATA PROTOCOLCIRCUITPerform each exercise with the highest intensity possible during the20-second bursts, and try to recover during the 10-second rest periods.Repeat once through, totaling four minutes.

EXERCISE 1: COCKROACHAREAS TRAINEDFull-body, emphasizing legs, glutes, arms and core.

INSTRUCTIONSStarting on all fours, crawl as fast as possible forward for four paces.Stop, get up, and jump in the air. Turn around, get back on all fours, andrepeat.

EXERCISE 2: ROTATING JUMP LUNGEAREAS TRAINEDLegs, glutes, and core.

INSTRUCTIONSStart in a lunge position with your arms in a circle. Swing your armsaround to one side, then jump the lunge on to the other leg, swingingthe arms in the opposite direction. Use the arm swing to providemomentum.

EXERCISE 3: SPRAWL AND JUMPAREAS TRAINEDFull-body, emphasizing legs, arms, glutes, and core.

INSTRUCTIONSSprawl out to the side, putting both hands and one foot on the ground.Bring your top leg toward your chest. Push off with the hands and get upinto a standing position, then jump. Repeat on other side.

EXERCISE 4: WEIGHTED WOOD CHOPAREAS TRAINEDBiceps, shoulders, core and legs.

INSTRUCTIONSLunge to one side, holding a light weight (2.5-5 lbs.) with both hands.Swing the weight up from the floor to above your opposite shoulder.Repeat, alternating sides.

EXERCISE 5: FROG JUMPAREAS TRAINEDLegs and glutes.

INSTRUCTIONSDrop into a squat, then jump in the air with the knees tucked up. Repeatquickly.

EXERCISE 6: SINGLE-LEG BURPEEAREAS TRAINEDFull-body, targeting legs, glutes, biceps, triceps and shoulders.

INSTRUCTIONSStart in the push-up position. Jump in with one leg, and then jump up,bringing the opposite knee toward the chest. Repeat on the other side. Ifthis is too difficult, perform the burpees with both legs.

EXERCISE 7: SINGLE-ARM


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KICK-THROUGHAREAS TRAINEDBiceps, triceps, core, glutes, and legs.

INSTRUCTIONSStart in a push-up position. Shift your body weight toward the right arm,and then kick to the left with the right leg. Alternate the movement onyour left and right sides quickly.

For a less-advanced version, keep both hands on the ground andalternate knees to the chest rapidly, similar to a mountain climber.

EXERCISE 8: CRAB LUNGEAREAS WORKEDFull-body, targeting arms, core, glutes and legs.

INSTRUCTIONSStart in a deep squat and lean back into a crab-walk position. Take asmall weight (2.5-5 lbs.) in one hand, using the other to balance on thefloor. Swing the weight back over your head, adopting the crab position.Alternate sides and repeat quickly.

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For more info, visit tabataofficial.com.

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Showing 1 - 25 of 25 Comments

Jon-Erik Kawamoto, CSCS,CEP

Jon has coached and helped numerous clients reach and

surpass their fitness goals, including high-level athletes,

emergency personnel and more.

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Body Statsht: 10'8"wt: 128.5 lbsbf: 10.5%

Alight3

Great article!

Article Rated: 10


5 of 11 Monday, 05 May, 2014 07:56 PM

Rep Power: 0 Oct 2, 2013 6:29pm | report

Rep Power: 0

Body Statsht: 14'2"wt: 170 lbsbf: 19.7%

Pirolai

wow true that.... extreme

Oct 2, 2013 9:40pm | report

Rep Power: 0


ThatRandomBloke

I'm already doing tabata sprints, definitely think I'll give this a

go. It looks intense!


Rep Power: 0


brankin7

Nice article. I use the Tabata pro iPhone app when training like

this. I would usually do bouts with the punch bag as an

exercise but will try some of the suggestions above also

Oct 3, 2013 5:21am | report

Rep Power: 0


RelaxImJoking

Im gonna try the cockroaching crabby frog!


Rep Power: 0


BeastReza

Good Atricle...


Rep Power: 0


samerym

The first time I did Tabata (on the bike,) it took me about 45

minutes to recover fully. After a few times, though, I was back

to normal within five minutes.


Rep Power: 0


gregpalen

Is Tabata appropriate for all fitness levels? I'm surprised it does

not appear in any of the PT training manuals (like the ACSM

handbooks). Wondering what the contra-indications are for it

besides the obvious...


djcoast


6 of 11 Monday, 05 May, 2014 07:56 PM

Rep Power: 0

It is in a way, but honestly to do true Tabata (with 100%

intensity) I would only recommend it to someone who's

already in shape.

Jan 22, 2014 1:27pm | report

Rep Power: 0


MammaBrink

Great article - any chance you can get someone to demo those

movements?

Oct 3, 2013 10:11am | report

Rep Power: 0


Melissat46

Trying these tonight!!!

Oct 3, 2013 10:13am | report

Rep Power: 0


DankDangles

The trailer does the system a discredit because it is presented

int he same way other exercise fads are presented: with a

cheesy narrator, already fit models, and an oversimplified

introduction to the science of tabata.

Good thing I knew about this about 2 years ago because if I

saw this on TV, I'd laugh at ti and ignore it.

Oct 3, 2013 11:16am | report

Rep Power: 0


Muscle Mania Matt

Yeah. My bone with it is that the original Tabata work is

done with ONE movement, as were the original

copycats. That is why it is hard. 8 sets of front squats is

a heck of a lot different than using 8 different

movements. If you call circuits, like the one mentioned

in this article, then you generalize "Tabata" enough that

it doesn't even really mean anything. Just call it a circuit

and be done with it, because you remove anything

unique about Tabata.

Oct 3, 2013 12:22pm | report

Rep Power: 0

djcoast

Agreed. I found out about Tabata in a book by M&F

called "101 High Intensity Workouts". There a weight

program in there by Jim Stopanni (who I had no idea

was back then) about split training 5 days a week like

traditional but completely different by doing each

exercise as a Tabata set. The results were so quick

and amazing that everyone who knew me wanted to try

it, I have had so many people lifting weights with

Tabata for the past 5 years before it came as popular

as it was. Gymboss should sponser me I got so many

people to buy their timer, lol. Long story short, thank

God for that article by the Doc, because if I discovered

it through that site and video I would of never of bit on

it.

Jan 22, 2014 1:36pm | report

mkman


7 of 11 Monday, 05 May, 2014 07:56 PM


Rep Power: 0

Interesting will take a closer look!

Oct 3, 2013 11:38am | report

Rep Power: 0


willinbrief

I'M GONNA ADD THIS TO MY ROUTINE TRUE DAT

Article Rated: 9

Oct 3, 2013 12:03pm | report

Rep Power: 0


murthym

Seriously, the guy on the stationary bike is working at full

capacity and his heart rate is 134?? Full capacity for him

should be around 180 .

Oct 3, 2013 12:07pm | report

Rep Power: 0


Fireice2

depends on one's fitness levels.

When I was around 30% BF my very intense workouts

would bump my heart rate around 170-180bpm. now,

its around 150-160. This is using a chest mounted

sensor. My average heart rate recovery from an intense

exercise is 35 beats in a min.

As you get fitter, the heart can work less, given the

same intensity.

Athletes have more efficient cardiovascular systems

than us mortals though. :)


Rep Power: 0

Body Statsht: 14'4"wt: 172 lbs

whiteboychef

Would like to see these exercises shown/displayed or on a

video. Some are hard for me to envision.


Rep Power: 0


xstrike9999

I can't figure out how to do most of these movements, and I

think most people can't either. Any chance of getting pictures

or a demo of this?


Rep Power: 0


upinstrize23

all I know about tabata is, IF you do it right you should not be

able to do more afterward


Body Statsht: 12'10"

andreica

Nice, but is there a video guide for all this?


8 of 11 Monday, 05 May, 2014 07:56 PM

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Showing 1 - 25 of 25 Comments

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wt: 154 lbsbf: 12.0%

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Rep Power: 0


HELLIONx360

So, is the video an infomercial?

Oct 10, 2013 10:25am | report

Rep Power: 0

djcoast

Tabata is amazing. I transformed my body doing Jim

Stopanni's Tabata weight regimen from an article he wrote

back on 2009. Now imagine the above sample workouts but

using weights doing 4-6 exercise per body part each day. I

torched fat and built muscle at the same time, going from

190-155lbs. A set of Tabata squats with 185lbs doing quality

reps (6 per set) is no joke.

Jan 22, 2014 1:24pm | report

Rep Power: 0


Courtneybh

Visuals would be excellent.

Apr 23, 2014 11:37am | report


9 of 11 Monday, 05 May, 2014 07:56 PM

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the real tabata

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