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Tabata Summary
Tabata Intervals consist of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes). Although Dr. Tabata used a mechanically braked cycle ergometer, you can apply this protocol to almost any exercise. A few popular examples include hitting a heavy bag, sprinting, jumping rope, or performing bodyweight calisthenics (ex. squats and pushups). Your first reaction might be, “How effective can this protocol be with just 4 minutes of exercise?” Let me answer this question for you… VERY EFFECTIVE! You will be amazed at how intense 4 minutes of exercise will feel. These intervals will tax both the aerobic and anaerobic energy systems. Tabata Intervals are excellent for those athletes who participate in high intensity sports such as boxing, MMA, or wrestling. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity along with a 14% increase in V02Max. These results were witnessed by physically fit athletes. Many tests are conducted on deconditioned subjects, which leads to results that are difficult to evaluate. Dr. Tabata's test was much more effective, as it produced a positive response on individuals who were already in shape.
This form of training is also effective for fat loss. Tabata Intervals will raise your body’s metabolic rate long after the exercise session is completed. You will continue to burn fat throughout the day. Many recent studies have confirmed that the powerful "after-effect" of interval training is much more effective (for fat loss) than low-intensity, continuous exercise.

July 9, 2007

300-200-100 sprints
Tabata blasts
squats, thrusts, shoulder press, jump rope, steps, squats (WOW!!!)

July 6, 2007

Warm-up
30/30s for 10 minutes
Balancing Seated Twist with Medicine Ball
Low Mount Crunches with Band
Wall balls
Pendulums
Side Planks
Lateral ball push-ups
Jump rope
Superman