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What is Tabata Training?

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 etal. conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained Tabata style. 

The moderate intensity group worked out five days a week; each workout lasted one hour. The Tabata group worked out four days a week; each workout lasted four minutes.

After six weeks, moderate intensity group had increased their aerobic system, but showed little or no results for their anaerobic system. The Tabata group showed larger improvements in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

Tabata Program consists of doing 6-8 rounds of:


  • Work out hard for 20 seconds
  • Rest for 10 seconds


To make it fun, there are many four-minute tabata songs on youtube to train to at:


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