8 consecutive intervals
20 seconds of intense work followed by 10 seconds of rest
While this method was originally designed to increase the VO2 Max and Lactate Threshold (and has been proven to do so) of an Olympic Speed Skating Team, it is now used by many trainers and performance coaches for fat loss. The original program primarily utilized an upright bike for the work intervals. However, the modalities that can be used for this type of training are nearly endless.
Here’s A Sample Program I’ve recently used with an “advanced” client:
25-Minutes Total (including all rest periods)
Round 1: Two-Handed Kettlebell Swings
Round 2: Med Ball Slams
Round 3: Low-Impact Lower Body Plyometrics (think hops the height of jump roping)
Round 4: Body Weight Alternating Reverse Lunges
Round 5: Air Squats
Notice each exercise requires progressively less skill and adheres to traditional programming (i.e. power before strength). I tend to program this way to avoid poor movement quality / increased chance of injury. I only use complex exercises in each round with the most “advanced” (both work capacity and movement proficiency) first. The implementation of this format with my clients has resulted in great results (work capacity, fat loss, etc.) and I recommend it’s use for clientele with a solid fitness base.
For more information on Tabata Training and Metabolic Conditioning in general consider attending Fit E-D-U’s upcoming seminar on July 26th in Malvern, PA. FIT E-D-U is a continuing education provider for most certifying organizations. For more information visit us at http://www.fit-edu.com.