Tabata is probably the fastest workout in the world
It only takes 4 minutes and is still highly effective. If you really don’t have much time, you can get a lot out of Tabata fitness. Several studies have shown this. The fastest workout in the world is not suitable as a stand-alone workout, but it is a good idea every now and then.
What is Tabata fitness?
Tabata fitness is a type of high-intensity interval training or HIIT for short. Short but very intense workouts alternate with short breaks. The team around the Japanese Dr. Izumi Tabata actually developed it for speed skating. In the program named after him, this means:
- 20 seconds of exercise
- 10 seconds rest
- A total of 8 high-intensity workouts
How effective is the fastest workout in the world?
Tabata tested two groups of athletes in a study. Both groups trained over six weeks, and they completed 5 training sessions per week. The first group cycled for 60 minutes on an ergometer with a load of 70 percent of maximum capacity. The second group completed the Tabata program on the bicycle ergometer. Only in the last week did they cycle an additional 30 minutes at a moderate pace before the Tabata program.
The results of the study
The first group improved their maximum aerobic capacity by 9.5 percent, and the Tabata group improved their maximum aerobic capacity by 14 percent. But that was not all. They also enhanced their maximum anaerobic capacity by an astonishing 28 percent. Group 1 had to train 300 minutes per week for their lower performance increase. The Tabata group only 88 minutes. This includes a 10-minute warm-up program.
The significance of the study
Those who would like to start right away should pause for a moment and read on. Because the study cannot be applied one-to-one to all athletes. Tabata conducted the survey for the world’s fastest workout with world-class speed skaters. And even these very well trained athletes were totally exhausted after each session. If you’re not an elite athlete, I have the following tips for you:
- How intensively you exercise yourself during an exercise is entirely individual. You can put everything into the 20 seconds or act a little more cautiously.
- The cautious approach applies especially to beginners and amateur athletes.
- If you are more experienced or already well trained, you can adjust the load according to your individual abilities.
A few training examples
The fastest workout in the world has the advantage that you have several training options. You can adapt these to your preferences and possibilities. And now for a small downer in terms of time. Tabata only takes 4 minutes, but you should plan on about 10 to 14 minutes in total. You must warm up and bring your body to operating temperature! The following training programs are then possible:
- Sprints: This is very simple: you sprint 8 times for 20 seconds and take a 10-second break in between.
- Elliptical trainer: In the gym, you can work on an elliptical trainer or other ergometers with 8 times 20 seconds of exertion and 10 seconds of rest.
- Jump rope: Also high intensity. A good rope is an advantage. You should also wear good shoes. You can find out more about jumping rope here.
- Training tips: It is best to train with someone to monitor each other’s workload and recovery times. If you are training alone, a watch with a timer and signal function is beneficial.
Tabata with strength exercises
With Tabata you can, of course, also do a great full-body workout. Here an example: