Tabata Protocol

What if I told you that you could get all the fat burning benefits of an hour long cardio session in just 4 minutes? Are you wondering what's the catch? You have to exercise harder and more intensely than you ever have before. Are you up for it? Then I’d like to introduce you to the Tabata protocol.

A former researcher at Japan's National Institute of Fitness and Sports named Izumi Tabata is the namesake for this intense workout method. Tabata's research focused on a high intensity interval training program that had been created and implemented by the coach for the Japanese speed skaters. The program developed for the speed skaters centered on a maximum sprint effort that lasted 20 seconds followed by 10 seconds of resting. The trainer had the athletes repeat this set 6-8 times for a period consisting of 4 minutes.

20 seconds, 10 seconds repeated for 4 minutes might sound like an easy workout, however, when you sprint as hard as you can sprint for 20 seconds and only break for half that time, you will get very winded. It’s not uncommon to feel nauseous after completing this routine. Needless to say, this routine was used with world class athletes. Speed skaters are often the most physically fit athletes around and yet many of the Japanese skaters who were trying out this program for the first time had to quit after only 6 intervals. When I've used this system, I've found that I can go all out for the first 4-6 intervals, but that I drop off off for the final 2-4 intervals. I'm still giving it my best effort during those final intervals, but I'm just too worn out to give the same best effort that I did during the earlier intervals.

If you're like most people, then you've probably heard that you have to work out on a treadmill or elliptical for a minimum of 20 minutes before you start to burn any fat. How could this simple 4 minute routine possibly be so much more effective? It works by giving you what is called an "after burn effect", which is when your body continues to burn calories, sometimes even for hours after your workout is complete, due to the intensive intervals in the routine. This happens because you burn off all your glycogen (carbs) during the workout leaving only fat for your body to burn. Studies have also discovered that aerobic and anaerobic capacities were increased using the Tabata protocol, while moderate intensity cardio exercises only showed increases aerobically.

You can apply the Tabata protocol's high-intensity workout to just about any type of exercise that you like to use. I prefer to employ the Tabata protocol with cardio exercises, but it can also be used with strengthening or bodyweight exercises. Do as many reps as you can in 20 seconds. Then just take that 10 second rest period and do it again. If you are using weights be sure to go light on the weight because this can really be intense.

Though the Tabata protocol itself takes a mere 4 minutes, you should also leave time for both a warm up and cool down period. I usually warm up for 4 - 5 minutes. I will also usually cool down for about 1-2 minutes before drinking some water and catching my breath. All together, it takes about 10 minutes each time. Since I usually allocate a little longer than 10 minutes for a workout, I like to add some steady state cardio afterward. The Tabata protocol will lower your glycogen levels and help unlock the fatty acids. You can continue to burn off those fatty acids using the steady state cardio, allowing your body to take advantage of those low glycogen levels and increase your overall fat burning. This is how the Tabata protocol produces the best fat burning cardio program that you've ever tried.