February 12, 2018


"Tabata This!"

Tabata Rowing

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull up

Rest 1 minute

Tabata Push up

Rest 1 minute

Tabata Sit up


Tabata score is the least number of reps performed in any of the eight intervals.  Unit for the row is "calories".  Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

It's not very often we get the chance to workout to a Tabata style WOD, but when we do its usually one of the longest 4 minutes of your life, veteran CrossFitters know what I'm talking about. But this workout, contains not one but five Tabata workouts separated by a one minute break. So this is in fact a 24 minute high intensity interval day...but don't worry you get some built in rest time!

Tabata what?

So for some of you, you might be thinking, what the heck is a tabata workout anyway? Well, Tabata is simply a type of interval training where the athlete works for a total of 20 seconds and then rests for 10 seconds then repeats that process for a total of 8 rounds giving a total time of 4 minutes. Sounds simple right? Keep in mind that when I say work I mean work as hard as you can for the entire working interval, it should feel like the longest 20 seconds of you life. 

Yes, you'll be tired

Yes, you'll be tired

So what does "Tabata" even mean?

As a matter of fact Tabata is actually the name of the guy who identified and researched our beloved interval. Dr. Izumi Tabata along with a team of researchers at The National Institute of Fitness and Sports in Tokyo created the "Tabata protocol" back in 1996 as a way to help the Japanese speed skating team.

The results...

Dr. Tabata and his team had two groups of athletes. One group performed moderate intensity exercise that lasted 1 hour. The other group performed high intensity excercise that lasted only 4 minutes. The end result showed that the first group of athletes improved their cardiovascular performance but not much could be said about their muscular performance. On the other hand, the second group of athletes, the ones who pushed themselves hard using the Tabata protocol showed considerably more improvement in their cardiovascular performance and even showed muscular improvements.

The benefits

Because Tabata training works both of the body's energy systems so effectively and in such a short amount of time it makes it an effective training program for the following reasons:

Improve your endurance

Just by cranking out a 4 minute Tabata four times a week you could see anaerobic capacity (muscular endurance) improvements by as much as 28% and increase your aerobic capacity (heart and lung improvement) by as much as 15%.

Fat loss

Basically, if you want to increase your BMR or the rate at which the body uses energy while at rest a good Tabata workout would be a good choice. Research shows that a 4 minute Tabata will burn more calories than regular old cardio and may keep your metabolism elevated for 30 minutes or more.

The devil's tricycle

The devil's tricycle

Cardio and muscular improvements

One fear that CrossFitters have is that performing "cardio" will cause a loss of muscle mass, but don't worry Tabata has you covered. One of the benefits of this training style is that it can place enough stress on your body that muscle mass will be retained or maybe even improved.

Tabata training can be performed with either body weight exercises or weighted exercises and is an effective way to improve your fitness and health in a short amount of time.  So if you only have 4 minutes to spare (please warm up) and want to add a little more to your program give it a whirl. As a matter of fact try this one out and tell me how you feel afterwards:

Tabata Assault Bike

Tabata Mountain climbers


-Coach Shane



the history of tabata

what is tabata training

what is tabata and how it works

Izumi Tabata