Finals Lesson 1 Tabata Exercise

TABATA EXERCISES
The History of Tabata
• Tabata training was discovered by

Japanese scientist Dr. Izumi Tabata
and a team of researchers from the
National Institute of Fitness and
Sports in Tokyo.
TABATA EXPERIMENT
FIRST GROUP SECOND GROUP
• trained at a moderate-intensity level • trained at a high-intensity level
• worked out five days a week for a • worked out four days a week for six
total of six weeks; each workout weeks; each workout lasted four (4)
lasted one (1) hour minutes and twenty (20) seconds (with
10 seconds of rest in between each
set).
The results . . . . . .
• Group 1 had increased their aerobic • Group 2 showed much more
system (cardiovascular), but showed increase in their aerobic system
little or no results for their than Group 1, and increased their
anaerobic system (muscle) anaerobic system by 28 percent.
TABATA PROGRAM
• Today, the training style/ workout program can be

applied to just about any move.
• The system is easy to remember. Each exercise in a

given Tabata workout lasts only for four (4) minutes,
but it’s likely to be one of the longest four minutes
you’ve ever endured.
• You won’t reap the strength and cardio benefits from

leisurely going through movements.
The structure of the program :
• Work out hard for 20 seconds
• Rest for 10 seconds
• Complete 8 exercises
You push yourself as hard as you can
for 20 seconds and rest for 10 seconds.
This is one set. You will complete eight
sets each exercise.
The short rest intervals force your

body to keep moving before it actually
recovers from the previous set- and
that’s part of the reason Tabata leads
to significant aerobic and anaerobic
gains
When performed correctly, Tabata has

another benefit: the afterburn effect.
Tabata Structure Program That means you keep burning calories
for hours after your quick workout has
ended.
Precautions
• Because the intensity intervals require an all-out
effort, and because the short recovery periods add up
to a major oxygen debt, this 4-minute workout may
feel like the longest 4 minutes of your life.
• Beginners should start with lighter interval training

and gradually work their way up to this level of
intensity.
• Or, you can easily try this format, 20 seconds on and

10 seconds off, with easier exercises such as walking
or low impact moves likes marching in place, step
touches or knee lifts.
Precautions
• The variety of exercises you can

do makes this kind of workout more
interesting and more fun than other
types of workouts, making this a
great addition to any cardio
workout routine.
• Warmed up (for at least 10 minutes) before trying this type of workout.
• For beginners , start with 5-6 cycles of each exercise and increase the rest to
20-30 seconds. As you get a feel for the workout and build stamina,
gradually shorten the rest periods and increase the number of cycles to add
more intensity.
• Monitor your intensity frequently
• Do this workout no more than 1-2 times a week, with rest in between to
avoid overtraining and injury.
Sample Tabata Workout
• Narrow Stance Squat

• Plank to Push-up
• Butt Kicker
• Bicycle Crunches
• Side Lunges
• Toe Touches
• Hip Extension
• Russian Twist
Narrow Stance Squat
• Plant both feet on the floor a fist width apart and place both
hands on the side. Looking straight ahead, bent both hips
and knees, ensuring that your knees remain in line with your
toes with both arms moving in front of your body as you
bend and going back to side as you go to neutral position.
Continue bending your knees until your upper legs are
parallel with the floor. Ensure that your back remains
between 45 and 90 degrees of your hips. Push through your
heels and extend your legs to return to a neutral standing
position.
Plank to Push-up
• Start in the plank position with your elbows shoulder-width

apart.
• Press yourself up from the floor one arm at a time into a push-
up, maintaining your body in a straight line.
• Slowly return to the starting plank position the same way, one
arm at a time.
• Repeat the movement alternating sides.
Butt Kicker
• Stand tall with your feet shoulder-width

apart and face forward
• Start kicking your feet up, until the heels
touch the glutes, and pump your arms at the
same time. Repeat.
Bicycle Crunches
• Lie flat on the floor with your lower back pressed to the
ground.
• Put your hands behind your head, then bring your knees
in towards your chest and lift your shoulder blades off
the ground, but be sure not to pull on your neck.
• Straighten your right leg out to about a 45-degree angle
to the ground while turning your upper body to the left,
bringing your right elbow towards the left knee. Make
sure your rib cage is moving and not just your elbows.
Side Lunges
• Start by standing up tall.

• Step your right foot sideward until your leg reaches a
90-degree angle. Your left foot should remain in full
contact to the floor. Then slowly go back to the neutral
position.
• Do the same on the other side.
Toe Touches
• Lie on your back on the floor and lift your left

leg up slowly extending your right arm and
reach your toe.
• Slowly go back to the neutral position and do
the same on the other side
Hip Extension
• Slowly drive your right leg back as far you

can and lift your left arm upwards extending
backwards keeping your balance on the
other leg.
• Do the same on the other side and repeat

until set is accomplished
Russian Twist
• Start seated with knees bent and feet flat on the floor, both
hands in front of chest.
• Keeping the spine long and the abdominals tight, lean back
slightly and lift the feet a few inches off the floor.
• Slowly twist the shoulder to the left and driving your hands
to the left hip.
• Return to center, and then slowly twist to the right and
bring the hands to the right hip to complete one rotation.
Thank You !

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TABATA EXERCISES

The History of Tabata

• Tabata training was discovered by

FIRST GROUP SECOND GROUP

• trained at a moderate-intensity level • trained at a high-intensity level

• Today, the training style/ workout program can be

• The system is easy to remember. Each exercise in a

• You won’t reap the strength and cardio benefits from

The short rest intervals force your

When performed correctly, Tabata has

• Beginners should start with lighter interval training

• Or, you can easily try this format, 20 seconds on and

• The variety of exercises you can

• Narrow Stance Squat

• Start in the plank position with your elbows shoulder-width

• Stand tall with your feet shoulder-width

• Start by standing up tall.

• Lie on your back on the floor and lift your left

• Slowly drive your right leg back as far you

• Do the same on the other side and repeat

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