The Tabata Method or Protocol is not new, but it seems to be getting more and more press of late, maybe because of the popularity of CrossFit training. Based on the research of Izumi Tabata et al, at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture in Japan, it is touted as “the best” way to up the metabolism and burn fat in the shortest amount of time. I don’t know if I’d say that any one thing is “the best”, but it is some pretty interesting stuff. The premis of the training is 20 second work interval to a 10 second rest interval that is done for a total of 8 repetitions (totaling 3:50 seconds). The original study was to compare moderate-intensity endurance and high-intensity interval training and was completed on a stationary bicycle ergometer.
“…this study showed that moderate-intensity aerobic training that improves the maximal aerobic power does not change anaerobic capacity and that adequate high-intensity intermittent training may improve both anaerobic and aerobic energy supplying systems significantly, probably through imposing intensive stimuli on both systems.” Tabata Study

Here’s an example of something similar to the study:

Now, from this and other research it has been extapolated that this training, along with improving both aerobic and anaerobic conditioning, also raises resting metabolism for an extended period of time and translates into greater fat loss. You can see any number of variations on the activities utilizing the Tabata Protocol from front squats to burpees. The key seems to be to make the activity involving large muscle groups and keeping it as intense as possible.

Here’s a different example: (I’d be happier if she didn’t occasionally hit the ball so hard)

Have fun, but be safe!

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