Good morning, friends! I hope you’re having a lovely week. I’m SO excited for those of you who signed up for YTP Boot Camp. It’s going to be awesome. Tough, but awesome 😉

Last week we talked all about HIIT – High Intensity Interval Training – workouts. Today I wanted to chat about another type of interval: the tabata protocol.

Let me ask you this: Do you know how hard you should be working if you’re following the true tabata interval protocol?

Hard.

Very hard.

Likely, harder than you think.

In fact, in the original tabata protocol study done in the 1990’s, participants were working at 170% of their VO2 max by the end of each 20 second interval. It was also done on bikes somewhat similar to the air dyne bikes.

Let’s be honest: if we’re doing true tabata, our faces definitely wouldn’t look like this 😉

[Tweet ” the original tabata protocol study done in the 1990’s, participants were working at 170% of their VO2 max by the end of each 20 second interval. via @trainerpaige”]

Tabata is also intended to be 4 minutes long, with 8 sets of :20 ON :10 off intervals. Because let’s face it: if we’re working at 170% of our VO2 max, 4 minutes is likely the MAX we can last.

Now, the trouble with tabata is that trainers, instructors, and general fitness enthusiasts have taken this protocol, and basically pieced it together to be whatever they want it to be. It’s no longer tabata when it’s an hour long class consisting of body weight squats and push ups.

Don’t get me wrong – I’m not up here preaching on my high horse. There’s nothing wrong with including the :20 on :10 off intervals in whichever class or workout you’re doing, it just can’t truly be called Tabata.

In fact, I include about 4 minutes of tabata intervals in my indoor cycling classes most days. It’s TOUGH. But – my class also generally skips one of the intervals because they’re THAT HARD. Are we working hard? HELL yes. Are we working at 170% of our VO2 max? Well…maybe not. Definitely not on every single interval.

So now that we’ve covered the education of tabata, I’ll be the first one to say it: I like including “tabata intervals” because they’re fun, and they’re also challenging enough for even my most advanced clients. Are we always doing true tabata? Probably not. 

I’ll also say that Tabatas are actually not my favorite interval ratio. In fact, I prefer the opposite ratio – double rest to work. With such limited recovery, it’s easy to push yourself too hard, and let your form completely fall to the wayside. It’s also very easy to work with less and less intensity as the intervals of on.

But it is an interval I like to throw in there every now and then, to get our cardiovascular systems working in a different way.

With that said, I’d like to share a  Probably-Not-True Tabata Workout with you guys 😉 (although the language lover in me would LOVE to title this workout “total body true tabata” for a triple alliteration whammy.)

If you’re considering signing up for my new boot camp program that starts September 8th, we will utilize the tabata here and there, sprinkled in as finishers to our strength workouts. Hey, when I promise results, you can bet I’ll deliver!

*PLEASE PLEASE make sure you’re completing every single interval with exemplary form. If not, you need to regress. Safety over everything else – especially over doing something just for the sake of saying you’re doing it, #amirite?*

Total Body Tabata Workout

As always, consult with your physician before beginning any new exercise program!

[Tweet “Total Body Tabata Kettlebell Workout via @TrainerPaige”]

Dumbbell clean and press

In & out squat jumps

Jackknife Sit ups

T-pushup

I want to hear from YOU! Do you ever incorporate tabata into your workouts? What’s your favorite interval ratio? (orrrr am I the only one who actually has a ‘favorite interval ratio’…? LOL!