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1. Tabatas are a type of high-intensity interval training, or
HIIT. Let's break that down. High-intensity means you give
that exercise 100% of your effort, no holding back. Interval
refers to the rest periods between each burst of high-
intensity exercise. And training-well that means it's a way
to work out on a fairly regularly basis to achieve (in this
case) intense fat loss and increasing muscle strength.

2. Types of Exercises for a Tabata Workout

3. The Tabata workout, or Tabata protocol, is not actually an
exercise, it refers to the time intervals used. But you can
use a variety of exercises for your Tabata workout. Body
weight exercises include sprinting, pushups, burpees and
squats. You can also use weights, just make sure they're
right next to you and ready to go-the intervals are quick!
Just about any exercise that uses your whole body is ideal
for Tabatas. However, it's important to change up your
exercises often so that your body doesn't become used to
one particular exercise and give you diminishing returns in
fat loss and muscle gain.

4. The Intervals for a Tabata Workout

5. The basic outline of Tabatas is one or more types of
exercise done in 20-second bursts. Each burst has a 10-
second rest period in between. This is a 30-second
cycle, and it's repeated eight times. The entire Tabata
exercise lasts four minutes. That's it! For the sake of
workout safety, warm up for at least two minutes
beforehand with moderate-paced exercise. A cool-down
period of two minutes afterwards is also recommended.

6. History

7. Tabatas were tested and refined by Dr Izumi Tabata, who
reported that short bursts of intense effort with periods
of rest in between produced better results in burning fat
and muscle gain than longer periods of moderate exercise.

8. Accessibility

9. Because the Tabata protocol doesn't take very long (8
minutes including warm up and cool down), far more
people can incorporating them into their busy schedules.
The variety of exercises that can be done mean that even
those working around injuries or other problems with a
certain type of exercise have options for working around
them and still achieving muscle gain and fat loss. Tabatas
rely on your current health and capabilities. What was
100% when you started doing them won't be the same
later, but you don't need to purchase different equipment
or get a different trainer or go to a new class when you
advance. You just give it 100% every time, and you keep
reaping the highest rewards.

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