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The moderate-cycling group made no such improvements. Even better, the Tabata participants saw a 28 percent improvement in anaerobic capacity-a measure of how long the subjects could exercise at their highest effort. In other words, the high-intensity workout lasting a mere 4 minutes was found to be more effective than an hour of moderate cycling. After doing the routine 5 days per week for 6 weeks, the college kids boosted their aerobic fitness by 14 percent.īy comparison, another group-who performed a steady-but-moderate pace on the bikes for 60 minutes-saw an aerobic fitness increase of only 10 percent. In the original experiment, the university students got on a special type of stationary bike and performed seven to eight 20-second, all-out sprints, each separated by just 10 seconds of rest.
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It sounds too simple-and too short-to work. Our advice, if you're working from home, try a Tabata workout in the morning to help your body wake up and midday to break out of the midday work lull. Use the format and protocol provided below and modify the structure of exercises to match what equipment you have available and what you can physically do. So whether you're trying to increase daily caloric burn, get in extra ab work, or simply move more throughout the day, if you use strategy, you'll have a Tabata workout that is much more individual per your needs.Īnd for those with limited gym access right now (we feel you!), there's no excuse to not try out a Tabata workout at home. So even if you're tackling a Tabata workout at home, you have some form of plan in place that coincides with the bigger picture of your training goals and you're not just throwing exercises together without a plan.įor example, structure your Tabata workout to account for your equipment availability, needs, and goals, so you can then make this 4-minute workout much more effective. Not every Tabata workout is created equal, and that's why it's important to use Tabata training with a plan that relates to your goals. Click here to join for more top notch fitness content.