I don’t know that cartwheels are a great sprinting technique but major props for style!
Celebrities, weight loss gurus, the Biggest Loser trainers, the elderly folks at my gym (true story and good golly do I love them for it!) – it seems like everyone is talking about the magic of Tabata training these days. But what’s the big deal about this and why is it different than any other workout fad? Well, it’s as close to a fitness miracle as you can get short of an appearance from the Ghost of Granted New Year’s Resolutions. The only trick – there’s always a trick, right? – is that to get all the benefits you have to be willing to push yourself to the I-might-vomit-in-front-of-the-cute-guy-at-the-gym stage. I totally just sold you on it, didn’t I? I’m awesome.
I like to tell people that over the past 5 years I’ve thrown up, bled, peed myself, got a stress fracture and fainted at the gym. That fainting? Courtesy of my first brush with Tabata training. It has also made me see stars, get tunnel vision (yes there was a light at the end!) and temporarily lose my hearing (which I found out later is a precursor to fainting). I know, this just keeps getting better!
Let me back up and tell you why Tabata Training is worth this kind of torture.
What is the Tabata Method?
It all started with a small study done in 1996 by a Japanese researcher – Tabata, as fate would have it – examining the effects of different training methods on elite athletes. What they discovered is a unique protocol of 20 seconds of ultra-high-intensity work followed by a rest of 10 seconds that seemed to maximize athletic improvement. Using the Tabata Method generally refers to doing 8 cycles (4 minutes) of these 20/10 intervals.
What does “ultra high intensity” mean?
Tabata defined it as exercising at 170% of your VO2 max. In layman’s terms in means 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die. Truly. It hurts bad. When the Gym Buddies and I finish a round we’re sucking wind so hard our lungs ache, our legs are wobbly and sometimes we even need to sit down until the stars clear.
Are you insane? Why why WHY would anyone want to do this?
Yes. We covered that yesterday. And because the benefits, as explained by the original research and dozens of follow-up studies, are immense. Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, increase insulin sensitivity, skyrocket the production of human growth hormone and can help you burn more fat than a traditional 60-minute aerobic workout. That’s right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill. Now before someone challenges me on that last assertion saying that while sprinting has long known to be beneficial, longer slower runs are the best way to increase endurance, I will say that using VO2 max and aerobic capacity as measures of endurance the research shows greater gains in the Tabata trainees than those doing traditional runs. Of course no study is perfect but I’d say the evidence makes a very compelling case for at least adding in a Tabata workout or two to your training routine.
Plus, your workout is done in 4 minutes! If that right there doesn’t convince you to try it then I don’t know what will.
Fine, how do I do it?
A few tips to get you started: First, while you can do a Tabata interval with just about any exercise, start with one in which you’re very comfortable. Most people choose sprinting on a treadmill. Second, get a good timer because no matter how good you think you are at 1-mississippi-ing, you cannot estimate when 20 seconds and 10 seconds have passed when your brain is that fuzzy. Third, get a good mantra that you can repeat in time with your footfalls for each 20-second burst. It sounds silly, but it really helps focus you on what you’re doing and not on your excruciating pain. (And no I won’t tell you mine. It’s incredibly immature and it doesn’t even rhyme correctly.)
Also, if you are doing these on a treadmill just set the speed for whatever level you want to sprint at and leave it there. Run your heart out and then jump off the sides of the belt for the 10 second rest. Don’t try raising and lowering the speed during the drill – totally doesn’t work.
I detest running. Do I have other options?
I’m so glad you asked! While running is the most common – the treadmill forces you to keep your intensity up (or turn into a human skidmark) – there are other ways that can work just as well, as long as you make sure you’re not slacking. I just wrote an article for Shape.com on 10 variations on the running Tabata to try and there’s something on there for every skill level! Pick one exercise – biking and jump roping are probably the next most-loved – and perform that one for the entire set of intervals.
Some people like to change the timing of the intervals and/or set up a circuit type workout to add more variety. While this is no longer considered a Tabata workout it is still a really great HIIT (high intensity interval training) workout with lots of benefits.
Does it really work? Really, really?
You’re asking the human fitness guinea pig, remember? It does work. This is one program that lives up to its hype. I personally lost about 7% body fat by adding twice weekly Tabata workouts. All the Gym Buddies have seen similarly great results. The secret to making them work for you is all about the motivation. I’m not going to lie: convincing yourself to do these is hard. Even knowing what we know about them, the Gym Buddies and I have talked ourselves out of doing it on many an occasion. And then you have to motivate yourself to keep pushing as hard as you can during the 20 second “on” interval. But if you can do it – it’s only 4 minutes! – it’s totally worth it.
Any risks?
Of course. You should be in good health – free of injury, illness and a low tolerance of embarrassment – to do these. If you have any questions, talk to your doctor first. And there’s no shame in working up to 100% maximal intensity. Even if you are just running at, say, 80% of what you are capable of, you’re still reaping benefits. Always remember that not only am I not a medical professional of any sort, I have proven myself to be a moron on more than one fitness occasion.
Did I convince you to try this or just convince you that I drank the Kool-Aid? Any questions I didn’t answer? Any big things I forgot? Anyone else have a silly running mantra they use?
I do it on a stationary bike. I can’t sprint at 100% intensity on a treadmill. Just too claustrophobic for that. The stationary bike makes my legs burn like hell, and by the 3-4 minute mark, I’m gasping for air. When I’m done, I’m seeing stars and I just want to roll off the bike and lay on the ground. Tabata is highly effective, but it takes a special mentality to complete it. It really teaches you to push through mental barriers.
” It really teaches you to push through mental barriers.” Excellent point! And yes, the bike works really well for me too.
I try to do Tabatas, but I think I fall short. I normally do my jog-run (not quite jogging, not quite running) around a 5.5-6 on the treadmill. I try to do Tabatas at 8.5. When I’m a little lighter on my feet (ie, been eating better, etc.), I can complete them, but when I’m sluggish, I usually have to quit around minute 3. I’m wondering if I should up my 8.5 to 9 or 9.5 when I’m feeling good and just skip the sluggish days? What do you think?
Also, what kind of warm-up or other exercise do you do on Tabata days? I can’t justify going to the gym just for a 5 minute warm-up, 4 minute exercise and 10 minute cool-down. I have been warming up for 5 minutes, jogging for 12, Tabata-ing for 3-4 (hopefully 4), resting for 2 minutes and then jogging for another 5-7 before cooling down. Is that too much? Too little? I do cardio on opposite days as my weight training.
I’ve been wondering about this since I first read about it here. Thanks for taking the time to answer!
I’m no expert (and hopefully other people will chime in on this too!) but here are my thoughts: 1. You should do them at a level that you can complete the 4 minutes. But you don’t have to stay at the same level the whole time. Some of the gym buddies will start out at, say, level 11 and then when they think they can’t do another one, will take it down to 10 to finish. And you only need to do these once or twice a week at most so if you’re feeling sluggish then I’d just skip them. Some days it just doesn’t happen. 2. Doing Tabatas cold is a recipe for disaster so I usually warm up (light jogging) for a mile or so. But I try to do the Tabata intervals at the beginning of my workout so that I can truly give them 100%. You don’t want to be doing them already fatigued. As for what you do afterwards, I think that’s totally up to you. I am not able to run after I finish them unless I rest for a few minutes first. Sometimes we do additional cardio afterward but usually we try and doing something fun as a reward for doing the Tabatas – like playing some basketball or hula hooping etc.
I actually really love Tabatas because of how quickly you recover from the pain! Yes, it’s torture during the workout, but afterwards it’s like it never happened. I now work out in my house, but at my old gym we had Tabata spin classes (not called that, but that’s what they were). I loved them. The instructor was this short, tough woman from West Sydney who was built like a brick house. She was my favourite instructor, and she scared me enough to make me really push myself!!
Good point! It’s true – a couple of minutes later you feel awesome!
I love these. My brother in law made me a tabata song that has one of my favorite songs for each 20s on interval (sped up so I don’t feel like I’m trampling something) and generic sound for the rest period. He also awesomely used the Mario coin dings to signal the end of each section. This helps me since I can look forward to each song. I also find that having headphones in so I can’t hear myself breathing like I’m going to die is crucial. The few times i’ve tried without them have been much more miserable.
I totally agree about the headphones!! And your BIL is brilliant! I want a Tabata song!
I am a firm believer in Bodyrock and really push myself. So I am also quite often at the edge of vomiting and also lost my hearing. But I did not know that it is a sign for fainting. Very interesting!
My question is now: is it really good to push oneself over the edge or are we a little bit crazy and should step back a little bit? I am seriously concerned if it is really a good idea to push so hard that the body reacts in that way. Any doctors or trainers out there?
This: “My question is now: is it really good to push oneself over the edge or are we a little bit crazy and should step back a little bit?” I have wondered myself! I’m not a doc (and would love to hear from some!) but I think that pushing ourselves that hard for very short periods of time once or twice a week is good for our bodies but, like most things, it’s a matter of moderation. You don’t want to be pushing yourself that hard all the time. I would say if all your workouts make you feel this way then to take it back a notch! We only do tabatas once maybe twice a week…
Seven percent of body fat?! I’m sold!
Seriously, this sounds like a really effective kind of workout. While the treadmill version scares me, I think I could try a few intervalls at the stationary bike. I often feel like I’m going to hurl when running on the treadmill, so this sensation is not new to me. I think I can do this.
I should add that 7% was after I had my daughter and was still losing my baby weight/fat. I doubt I’d lose that much again. So it does depend on where you are starting from:) Let me know how it goes!
Did it once, thought I was gonna die. I’m pretty good at pushing myself, but I need someone to point a gun at me to get me to do it again.
ROFL. I love you!
I also do bodyrock (that’s all I do! I love it!!) and although I push myself hard, I sometimes worry that I don’t push myself hard enough. At the end of the workouts I am in pain and sucking air, but do I feel that bad – like I’m gonna die? Usually not. I wonder if one can receive partial benefits from *almost* getting to the point of wanting to vomit.
Of course you are still getting great benefits! Tabata is a very specific protocol but it’s certainly not the only good way to workout – I heart bodyrock:) (Although I have to say I’m having a hard time transistioning to Kyla. I miss Zuzana. Or Zuzka or whatever.)
Which one was she? I’m not getting into them i.e. it’s not really working for me the change. I think the site worked with Zuzana/Freddy and while the creepy camera moves were going on at least they were by her husband. But now it’s creepy camera moves on random girls in too little clothing which is…idk. I did do one workout the other day which featured both Sean and a random girl in the video – the workouts are the same as ever, hard and effective! I noticed the sound effects were different! 🙂
@Rachel: I worry about maybe pushing too hard, too – I like to keep up with the other bodyrock scores, but sometimes that might be too much. (I have a chronic illness.) I’m thinking I should scale back just a little. Since I’m so competitive, I’ve taken to making my own routines out of favorite exercises, so there aren’t other scores to push against, just my own perception of exertion. I’ve gotten to the end of too many br intervals in that same state of hearing loss/almost vomiting/feeling like my heart will burst out of my chest, just because I felt I had to meet or beat the other scores. I’m not sure that’s healthy. *ALMOST* to that state, sure – but there’s a fine line between omg-I-pushed-hard-my-muscles-are-screaming and omg-my-body-is-breaking-apart-maybe-literally. I’ve felt over exhausted the next day a few too many times when I pushed too hard. So I’m just combining different exercises and doing them in intervals or for set times, until I feel that I’ve worked hard enough.
@dep – I know, I miss Zuzka too. There was a sweetness about her that the new hosts lack. And I agree with you about the camera angles!
Oops, so sorry, I replied to the wrong person. That should’ve been to Juliane @ C’est moi à Paris, not Rachel… oh brain. Well, Rachel, obviously I think that not pushing to the absolute max works!
I “love” doing these with the heavy ropes (look up Battling Ropes if not familiar with these exercises) – definitely a full body workout! I’ve seen big improvements in cardio work capacity doing Tabata training.
We have done heavy ropes (I believe I have a video about it on here somewhere….) but I never thought to do Tabatas with them. Good idea!
Very nice discussion!
Mixing up the workout is a good idea , and so is some high intensity training like these.
Use it or lose it 🙂
I totally want to come work out with you and be a gym buddy!
I’d love to try Tabata – do you ONLY do the 4 min of “cardio” and that’s it for the day? Or would you tack this on post-weights and then do a moderate intensity steady-state in addition to? How many times/week?
The only thing that makes me raise my eyebrows is that this sounds potentially dangerous for they laypersons who are not elite atheletes nor fitness guinea pigs. Conversely, it seems that it would be easy to “not do it right” if you are not working with a trainer or someone who is there to push you.
In any case, I love the concept and would love to try it!
We do something very similar in Refine Method. I think you’d love the class, btw. Except we do 20 on 5 off of sprints (in place) and only for 2 min (3xs throughout class).
Charlotte, thanks for the additional information on Tabatas. I’m interested in trying them but doing them on the treadmill sounds like complete torture; I hate running even an easy, slow mile on the treadmill! I may have to try this on the long, flat bike path near my house. Otherwise, jump roping sounds like a great option.
I like doing them with kettlebell swings. I wouldnt get too hung up on 20s/10s – AFAIK Mr Tabata tested 20s/10s vs long slow cardio, but he did not really check whether 30s/15s or 30s/30s is any worse.
Lyle McDonald has written a number of articles on this subject over at http://www.bodyrecomposition.com/ – I believe his take was that the initial improvement is good but the effect levels off after 6 weeks or so (…now who wants to do Tabata’s for six weeks anyway…) – which is consistent which Tabata’s own study which stopped after six weeks.
Facit: preparing to run a marathon solely with Tabata’s might not get you there, but they are a great tool to throw in from time to time (or for certain periods of time) to work on endurance
I sometimes walk to the tune of “How Do You Solve a Problem Like Maria.” It’s not exactly Tabata-speed, but it keeps me going.
And I keep telling myself that one of these days I AM going to try Tabata, but here’s my dilemma: the gyms I belong to are also the gyms where I teach. I’ve already lost much of my dignity by tripping over the Pilates reformer during my first class EVER as an instructor, and by repeatedly calling body party by the wrong name (i.e, “Stand with your hands hips-width apart.” Huh?!?!) I KNOW I’m going to fall/faint/puke/all of the above when I try Tabata, and I’d like to keep the tiny bit of dignity I have left. Unfortunately, none of my gyms are of the 24-hour variety, otherwise I’d sneak in at 4 AM to try it out.
What to do?
Just looked over at shape.com. I like the “simple” one’s – like jumping lunges, bike, squats (…not sure who apart from you can do ATG / hindu squats without raising their heels though…).
Some of them are outright dangerous though, the worst probably being jumping on Reebok boxes at 170% of VO2max. Statistically this is going to result in a certain percentage of fatalities, and even more broken wrists…
HSPU’s are a great strength exercise (…if you can do them; I cant….) but they are not great for endurance work. The point is: cardio-wise they are really the same as squats, just with a smaller range of movements (alright, there is some weird static hold component also that is probably worse if you are upside down, but this is not the point). The key for cardio endurance training is to use your big muscle groups so that your cardio vascular system becomes the “binding constraint”, not the strength (endurance) of your shoulder muscles
I don’t have a mantra but I’m big on counting. Arbitrarily counting footfalls keeps me focused on something other than the time or the pain. I don’t even really keep track, sometimes I count down from 30 over and over again, sometimes I count up to one hundred and back down again.
Wow, thanks so much for your perspective on Tabata intervals! Just to clarify, from your experience, do you really think there is something unique about these particular intervals compared to just really pushing yourself during a HIIT workout? The 7% bodyfat loss is very persuasive, but its harder to compare if you had just had your daughter maybe.
I attend a functional exercise class led by a trainer a couple of times a week–we do a lot of bodyweight stuff and kettlebells (other days for me are running and girevoy sport). The 3 most puke-alicious sessions that everyone in the class fears are German volume training, the deck of cards–and Tabatas, which we do with some kind of kettlebell or plyo exercise (it varies). They’re all guaranteed to leave you breathless and shaky (and often slightly nauseous–no fainting so far, though).
I have been very interested in Tabatas since you started writing about them, Charlotte. I never really thought it was somthing I would be able to manage on my own, so I am super excited that our gym is looking to add some Tabata classes to the schedule. I need someone telling me what to do and keeping me inspired. Of course, I also feel like this is something that should wait until after Baby comes. 😉
Thanks for the treadmill tip! I was wondering how to do that since it takes about 10 seconds for my treadmill to change between speeds. 😀 Also count me in for Tabatas on the spin bike. Makes my legs feel like CEMENT.
I cannot make myself do true tabatas. I’ve tried. somewhere in the 2nd minute I lose all ability to concentrate and it just goes downhill.
So I do HIIT. one minute on/2 minutes off. Found the same benefits that way of fat loss, increased VO2Max, etc. Only down point was the 20 minutes it took instead of 4. But I could do it.
Do love doing bodyweight moves in an interval form too -mixing them up to get a quick killer workout in a short period of time.
NO WAY!! I have lost hearing SO many times, and I had no idea that it is a precursor to fainting. That makes so much sense!
But tabatas. Yes, I’ve done them. I seem to recall having my virgin Tabata run with you and teh gym buddies and being scared out of my mind. I have only done them a few times since then, mostly because I forget. I just got a stationary bike trainer for my house though, and I am bringing it home with me over the holidays. I’m thinking I can fit in 4 min workouts on most days. 😉 Hell, I may even be able to do one in the morning and one in the evening. But let’s not get ahead of ourselves.
I try and do a Tabata workout once or twice a week, on the days when I work out at home. I only have an elliptical machine so I do it on that and just try to go as fast as I possibly can. It’s probably not quite as good as a treadmill but I do feel terrible and need to rest after 4 minutes so hopefully I’m getting some benefits from it. Why is 20 seconds so much longer than 10 though?! I do it at the beginning of my workout routine to get it out of the way so I don’t have to dread it the rest the hour.
yeah tabatas!! i love torturing my spin classes with these. they affectionately call them “tomatoes from hell.” love the post!
If someone were to create a tabata song, I’d totally pay money to download it. Just saying. That might be the final nail in the ‘getting me to try tabatas’ coffin.
O please tell your mantra!
I’m sold – gonna try them. Although I’m afraid I am not really good at pushing myself…
Ha I just did a HIIT workout today! Anyway this sounds awesome! I love a challenge that I can do with my arm! The only problem is that I don’t have a treadmill or a jumprope or a bike. I will have to remember this workout thought and try it one day!
Charlotte – I have no probs pushing myself to the limit – that is for sure! Nowadays, I have some nagging joints & such at 54 & although I still do HIIT, I do have to be careful… but I push myself every day… maybe not Tabata push but push no less!
When I do cardio, it is always, “just 5 more minutes”, and I keep saying that till I am done! 😉
Weights, I could do those all day long!!!!
This is an interesting one for me… as you know (I think you do??) Charlotte I was in the military… and in basic training they definitely incorporate high intensity interval training.
my MTI always would say (read: yell), “if you don’t feel like you want to puke, you’re not doing it right,” — I’m not sure I entirely agree with that, but when taking into account the environment – including San Antonio weather/humidity in August — there was a definite link between what one would normally consider a good workout and that sensation he spoke of… but I will say most members of my “flight” became noticeably better athletes. For me the better run time and trimmer waist came at the expense of my situp skills — my ability to perform situps absolutely disintegrated during basic training…
Later, when I thought I had a chance (aka was getting to train with the big dogs to try to prove myself) on the running team — yes the different branches of service have running teams — that was something that was integrated into their practices on MWF… the gym, the treadmill… and the type of training you’re describing.
Now that I’m not in the military I don’t really do anything near what you’re talking about… except for the occasional running intervals, but outside — which is different
One of my proudest fitness moments: walking at a brisk 3.5 with two of you on either side of me (I was basically the middle finger of the hand) running Tabatas. Good times.
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I’m definitely going to try this tomorrow! Not sure if I’ll get to 100% or not, but we’ll see how it goes. So your 7% body fat and your gym buddies that had similar results…how long did it take to see those results? Did you mention that somewhere, and I didn’t see it? Also, PLEASE tell us your mantra! I think it would help!
Ok, it was after one month. But still…mantra, please!
If you’re working out with access to a computer there’s a great Tabata time here:
http://www.speedbagforum.com/timer.html
How do I do these if I’m fast sprinter (I’m a middle distance runner btw)? Up the incline? My treadmill only goes up to 12.5; I can run at that pace for over a minute on 2.0 incline. I imagine doing it on 8-10 incline would be correct? But that would be like doing hill sprints (though those are more like 12 seconds long and get full recovery and are intended to improve speed, rather than lower body fat).
I guess another option would be to do this outside or on a track, but I wonder if it would be harder to push the speed that much without a treadmill.
All I have to say is that today is Thursday, and my body is still screaming from Monday’s Tabata demo at the Y. The tunnel of light is for real! I think it’s kind of like giving birth in that it’s painful and not fun at the time, but when it’s over you forget the pain and want to do it again.
Okay… make me beg… pleassssse tell me your mantra!! puhleaseeeeeee!!
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Thanks for another article on Tabata training, Charolotte – it finally inspired me to try it! I run 5ks around 7:10 pace and tried Tabatas at between 5:30 and 6:00 min/mile. I guess I wasn’t pushing hard enough because I ended up doing 3 sets. I am kind of afraid to do the whole jumping back on the treadmill thing much faster than that! Does anyone have a suggestion for figuring out ideal Tabata pace? Based on a race pace or anything else? Thanks!
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It works fantastic on a Concept 2 rower. You can set a bench mark of how many metres you row in 20 seconds. I aim to be above 100 metres on each interval. What’s interesting is that when you take a 4 minute rest whilst ur buddy kills himself, you can barely breath never mind cheer him on. The 2nd Tabata in a workout seems easier on the lungs but crucifies your legs!
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Wow! I read that article on Shape and just happened to stumble across your blog weeks later by accident. So glad I did. I’ve done one set of tabata training so far but it was invigorating!
So glad you like it! It really is a rush, isn’t it?? And thanks for finding me – I hope to see you are here more:)
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Latecomer to the comments here, but I was searching for a plain-English, non-spammy explanation of Tabata to share, and this is far and away the best, so I wanted to say thanks. (Also, glad to hear I’m not the only one that gets the ringing in the ears and tunnel vision.)
As an old school weight lifter, my cardio consists of treadmill and eleptical routines. How does tabata fit into my routine? Wouldn’t I be hitting the same muscles and reducing recovery time with tabata? I love the concept, but am stuggeling with how to incorporate it into my routine. Any suggestions/thoughts?
The thing that makes Tabata drills different than standard “old school” cardio is the intensity. And yes I do believe you’ll see a difference. Try it for a month: cut out all the tready/elliptical sessions and replace them with just one Tabata. It’s 4 minutes. The key though is 100% maximal intensity. You should want to puke by the time the 4 minutes are up. This type of training seems to cut fat faster than standard cardio and I know lots of bodybuilders who swear by it. Good luck with your experiment!
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