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What is it?
Tabata is a protocol, not an exercise, and is named after a Japanese researcher named Izumi Tabata. In its purest form, Tabata prescribes a 5 minute warm-up, followed by 8 sets of 20 second, all-out, full intensity, balls-to-the-wall intervals with 10 seconds of rest between intervals, then a 2 minute cool down all on a spin bike.
Today, there are so many variations of Tabata training out there. I remember when I was first introduced to the method, we were trying it out as a way to train for the SPARTAN The session consisted of 4 bodyweight exercises like air squats, sit ups, push-ups, and planks. I’m pretty sure none of us were aware at the time that we were supposed to go all out during the intervals, so it was a good workout, but nowhere near as intense as it should have been. In fact, Tabata was so underwhelming, I haven’t done it since.
That is, until I saw an article on BODYBUILDING.COM introducing yet another way to use the Tabata protocol…with weights. I was immediately intrigued. About half of the workout uses weights–very light weights– and the other half is made up of more traditional Tabata exercises.
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