Tabata: The Best Workout You're Most Likely Doing Wrong

First, some background on this well-known training protocol, known as a Tabata workout. The workout almost ended up with another name other than Tabata. The well-known Japanese researcher, whose name it does bare, did not actually design the exercise protocol. He was the first person who showed how good it was in terms of improving work capacity in athletes. The head coach of the Japanese Olympic speed skating team brought in Izumi Tabata, PhD, to work with the team back in the 1990’s. The coach wanted Dr. Tabata to analyze the efficacy of his training program. The original training program used short 20-second bouts of high intensity exercise mixed with brief 10-second rest periods. It was Dr. Tabata who subsequently showed the world, through his research, how effective this type of high-intensity interval training (HIIT) actually was.

Misunderstood Aspect of Tabata Workout: Intensity Level

To begin with, most individuals end up performing a Tabata protocol incorrectly because they choose a low training intensity. Looking back at the original research published in 1996 by Dr. Tabata you can see that his original training intensity was very high.

ATHLETE GROUP 1

Subjects pedaled on a cycle ergometer for 60-minutes at a moderate intensity (70 percent of VO2 max). This is comparable to a long, slow jog. Subjects were male amateur athletes in their mid-twenties. Subjects exercised 5 hours a week. The anaerobic capacity did not change. The VO2max increased significantly during the training in this group.

ATHLETE GROUP 2

Subjects pedaled for 20-seconds, followed by 10-seconds of rest, repeated 7-8 times for 4-minutes. This was performed at a maximal effort. The key word here is maximal, subjects worked at 170 percent of VO2 max. Subjects exercised 20-minutes a week. Anaerobic capacity increased by 23 percent after 4 wk of training. It increased further toward the end of the training period. After the training period, anaerobic capacity reached 77 ± 9 ml/kg/min. or 28 percent higher compared to pre-training capacity.

Both subject groups performed the exercise protocol for 6-weeks. During that time, subjects trained either 5 days a week for a total of 5 hours a week or 20 minutes. Following the training period, aerobic capacity (or VO2max) increased by 7 ml/kg/min. while anaerobic capacity improved by 28 percent.

Tabata Workout Protocol

The athletes that were used in the early work of Dr. Tabata were tested on a cycle ergometers. Therefore, certain exercises like a plank typically don’t elicit a high enough training intensity. Jump squats, on the other hand, work nicely because more muscle mass is involved. Finally, to mimic a true Tabata protocol, select exercises that utilize a large percentage of muscle mass not isolation type movements. A couple of suggested cardio products that would work are explosive bodyweight exercises, rowing machine, versa climber or running stairs, to name just a few.

Original Tabata Protocol

Warm-up (suggested time 5:00) – Then use a 2:1 work-to-rest ratio x 8 rounds
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
20-seconds of HIGH INTENSITY work
10-seconds rest
Cool-down (suggested time: 5:00)

Total Workout Time: 14-minute total time, 4:00 High Intensity work

The goal is to complete as many repetitions of the exercise or movement in 20-seconds, rest briefly for 10-seconds and repeat the sequence 8 times. Lastly, the idea is to repeat the same exercise or movement or choose different exercises for each round.

Stay Strong Together

The Jefit app comes equipped with an advanced customizable workout planner, training log, the ability to track data, audio cue tips, and a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.

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Michael Wood, CSCS

Michael Wood, CSCS, is a Certified Strength & Conditioning Specialist and Content Manager for JeFit app. Michael is a former Assistant Strength & Conditioning Coach at the University of Connecticut and Exercise Physiologist at the USDA Human Nutrition Research Center on Aging at Tufts University. He is the Founder of Michael Wood Fitness, named twice to "Top 100 Trainers in America" by Men's Journal and voted Best of Boston by Boston Magazine. Michael previously taught at the University of Connecticut and Boston University. He is the author of TBC30: 6 Steps to a Stronger, Healthier You.