Article updated February 2025.
Tabata training would be one of the most misunderstood and misused terms in cross training, fitness and fat loss. In this article, Gavin Aquilina says we need to ask “why?” more often, in order to be better fitness professionals.
Tabata Training 101: What is true Tabata?
Quite often a high intensity circuit using a 20-second work effort followed by a 10 second recovery, repeated 8 times, is called a Tabata circuit. It might use for example, burpees, push ups or mountain climbers as a Tabata exercise and sometimes a combination. After a period of recovery the circuit is repeated 3 or 4 times over a 40 minute time period. This is not true Tabata training.
True Tabata training, is a warm up, followed by 20 seconds of work at 170% of your VO2 Max with a 10 second recovery (VO2 Max is the maximum amount of oxygen your body can use during exercise). This is repeated 8 times for a 4-minute workout.
Is Tabata Training good for fat loss?
This true Tabata protocol is very effective at increasing VO2 Max and explosive anaerobic power over a 6 week period. And in its true form, it is only a 4 minute workout. Therefore Tabata may spike your metabolism BUT it is not of great enough duration/volume to promote significant calorie burning and in turn fat loss.
The timing protocol of 20 seconds work followed by 10 seconds recovery, reflects the Tabata methodology. Determining 170% of VO2 Max for many of the selected exercises cannot be done. For example in a park or gym floor, it is very hard for me to measure and therefore do, 170% of my VO2 Max on burpees.
In actual fact if you complete the true Tabata protocol (20sec + 10 sec x 8 repeats) on an exercise bike or cycle ergometer and then give yourself a 4 to 5 min low intensity active recovery, it is impossible to complete another sequence of the Tabata protocol for 8 repeats. If your lucky you will possibly achieve 6 repeats or 3 minutes. Give yourself another 4 to 5 mins recovery and once again the numbers will drop down to around 4 repeats or 2 minutes.
How to use Tabata Training in your fitness routine
It is important we ask questions such as, how can we:
- Apply Tabata for fat loss?
- Apply Tabata for fitness?
- Complete in field VO2 Max tests and calculate Tabata speeds/distances?
- Is Tabata better than long duration for increasing VO2 Max?
It is so important as an industry, that we ask more WHY’S and don’t just blindly follow a trend. Understanding what and why we are doing something is so very important.
Ask More WHY’S!
Article by Gavin Aquilina. Gavin is the Global Master Trainer for Life Fitness Academy, Education director for Life Fitness Australia, Guest Coach at Australian Institute of Fitness and PT Business coach. He is soon to be launching a new weight loss nutrition coaching course called ‘Cut the crap’.
Check out these articles:
Fitness Racing Continues to Thrive with YOHKA Sports at the Forefront
Obstacle, adventure or fitness racing – whatever you call it, there’s no doubt that people around the world love this dynamic sport. Aussie-born fitness racing brand, YOHKA Sports, recently announced the appointment of Todd Liubinskas as CEO and with the sport gaining serious momentum on a global level, he takes the reigns moving into an
Pantry Staples For Transitioning To A Healthier Lifestyle In 2025
With crisp, new planners and journals being purchased and new year’s resolutions being pondered, there are a lot of us setting the intention to eat better and exercise more. WNiF’s resident nutritionist and dietitian, Talia Sparks shares some tips for setting yourself up for success in 2025… Having a well stocked pantry complete with nutritious
Our 2024 Guide To Christmas Gifts For Fitness Trainers
It’s that time of year when the shops are getting busier and you have to check the expected delivery dates for the things you order online. With only weeks to go before the fat man in the red suit comes to town, you need to get your butt into gear when it comes to your
Weightlifting Feet: How Strong Is Your Foot Core?
When I’m at the gym I’m always baffled by all of the trainers/gym goers ‘pumping iron’ and doing cardio. I can safely say that most or all gym goers have forgotten their crucial core muscles; the ones that help stabilise the body to conduct certain movements from deadlifts, to squats, to running. Are you training
Accessible Exercise With The NuStep Recumbent Cross Trainer
People with limited mobility are often overlooked by the fitness industry as a whole, yet this portion of society are often the ones with the greatest need to be able to optimise their health and fitness in order to maximise their independence and combat physical impairment. Seniors, in particular have so much to gain by
Changing Your New Mum Goal Setting Language
Your new-mum client walks into the gym. You congratulate her on her recent arrival, move through her pre-exercise questionnaire and then it’s time for goal setting! An often overlooked aspect of working with clients is helping them to reframe their view of what health and fitness means. Jen Dugard, founder of MumSafe, shares some advice
The Underestimated Versatility of Sandbag Training
When we think of functional fitness and strength training, barbells, dumbbells, and high intensity cardio machines like the Technogym SkillMill might come to mind first. There are also some simple, yet highly effective tools that can be absolute powerhouses for functional fitness workouts such as BOSU, battle ropes and the humble, often overlooked sandbag. Sandbags
An Insider’s Guide To Securing Sponsorship For Athletes
Sponsorship is abundant, and it’s available to athletes of all levels from elites to beginners as well as clubs, sporting organisations, businesses and individual professionals. Now more than ever before, sponsorship is about the benefits you can give to your sponsors off the sporting field. Media, social media, social networking and brand ambassador activities are
Finding The Right Sports Bra For Bigger Boobs
Anecdotally, we know that women often use their breasts as a barrier to activity, or as a reason to avoid doing certain activities or drills. However, this was demonstrated more scientifically during a study in the UK, which found that a whopping 17 per cent of women opted out of an activity due to their