Interval training has long been regarded the most effective way to burn kilojoules and increase your fitness. High Intensity Interval Training (or HIIT) is a great way to maximise these fitness benefits in minimal time. It’s tough though so be prepared to work as hard as ever. Traditionally interval training will use a 1:2 or 1:3 
ratio where the high intensity portion is followed by a rest of 2-3 times as long (eg 1min fast, 2 ort 3mins easy). Running intervals (sometimes called ‘cruise intervals’) uses this format, as does many HIIT protocols for a variety of sports. The Tabata protocol has turned that upside down. The ratio of fast work to rest in Tabata is 2:1. The intervals are short (20s fast & 10s rest), but it calls for supramaximal efforts. Efforts above your VO2max. During Dr Tabata’s research in Japan (http://www.ncbi.nlm.nih.gov/pubmed/9139179 ) he had the subjects performing at 150-170% of their VO2max so it’s fair to say that for similar results you’ll need to push yourself as hard as possible. There is good news though. The workout is only 4mins! Not including a warm up & cool down, the main component of the Tabata is only 4mins.
That is 8 cycles of 20s max effort, 10s rest.
It is the perfect workout to use on a spin bike, where you can quickly adjust the resistance, but can also be used with the rowing machine or boxing quite easily. On the rowing erg keep a very slow stroke 
for the 10sec rest to make it easier to get straight back up to maximum drive again for the next 20s max effort. Make sure you keep good form & don’t hunch your back. Keep the same exercise mode for all 8 rounds for the best results and be strict with your timing to maximise the fitness benefits.
If you want to use Tabata with boxing either do fast uppercuts or fast crosses (for maximum effort). In classes I often alternate between the 2 styles for alternate 20s work efforts. Eg 20s Crosses, 10s rest, 20s Uppercuts, 10s rest, 20s Crosses, 10s rest, 20s Uppercuts, 10s rest etc. This allows increased effort from the boxer as they aren’t limited by local muscular fatigue with the same punching style.
You can download a free Tabata timing app to your phone to keep track of the intervals or do the workout with a friend & take turns being ‘the trainer’ and motivating the other person. If you want to do more then 1 Tabata set you’ll be happy for the rest. If you finish the 4mins of Tabata and you don’t feel very fatigued then you haven’t push hard enough. With such a short workout you need to be working at your maximum to engage both the aerobic & anaerobic energy systems (which is what makes it so effective). 
It’s quite obviously not a workout for anyone who has a heart condition, the elderly, chioldren or people with other medical conditions that require clearance. This is for healthy adults who want to really challenge themselves with HIIT.
It’s been called the 4min fat burning miracle workout… but we all know there are no miracles with exercise. This high intensity workout is tough, but if you work hard you’ll definitely get your rewards.
Tabata is 8 rounds of;
20 seconds at maximum effort
10 seconds rest
For more training ideas contact us at OUTFIT health + fitness.
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