All About Tabata

You’ve probably heard people talking about it as a super-quick way of achieving the ultimate body and increased fitness. But, what exactly is it?

Tabata - Commando Concepts

Michael Beards from

Commando Concepts tells us what it is, where it came from and exactly what it can do…

What is Tabata?

“Tabata” is the name of a n
ew exercise routine that is gaining popularity amongst anyone involved in the fitness community.  The concept is to work out at High Intensity for a short period of time followed by an even shorter period of rest.

 Where did Tabata come from?
Tabata was created by a Japanese scientist named ‘Izumi Tabata’. He decided to conduct a study to compare moderate and high intensity training.

He conducted tests on 2 groups of athletes.

Group one were trained at moderate intensity (60 – 70%) for five days a week for a total of six weeks with each training session lasting an hour.

Group two were trained at high intensity (max out 100%) for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training and 10 seconds of rest.


Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.


Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

Tabata workouts

Any exercise can be incorporated into Tabata training

The basic outline is each set of exercises lasts 4 minutes with 20 seconds high intensity and 10 seconds rest. Separate each four minute workout with a 20 second break.

Exercises can be varied however stick to the idea of 20 seconds max out and 10 seconds rest!

Tabata at Commando Concepts

This is a brilliant way of improving peoples aerobic and anaerobic fitness levels and also increasing and building muscle strength. We are currently running Tabata sessions on our 6 week Camp Insanity course. We are having some great results including significant weight loss and muscle gain. Everyone enjoys the workout due to the variety and choice of exercises. That 10 seconds is always something to look forward to however goes so fast….

Written by Michael Beards, Managing Director and Founder of Commando Concepts.


Posted in June 2014
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