The Workout That’ll Kick Your Butt…

via Runar Eilertsen

I’m lying flat on my back gasping for air. 5, 10, 15 mins after completing the workout and my breathing is only just starting to come back to normal. How could something so simple be so hard?

A New Kind of Pain

I’ve discovered a whole new way to introduce pain to my body: the Tabata-style workout regime. This style of workout was named after Japanese physician and researcher, Izumi Tabata. He took two groups of people and put them on different workouts and monitored their progress over six weeks. He got Group A to do a one hour jog 5 times per week. He got Group B to do a short, high-intensity 4 minute workout 5 times per week. At the end of the six weeks, the results were astounding!

Group A increased slightly in their aerobic (long-distance) fitness levels but, as expected, had no increase in their anaerobic (short-distance) fitness levels and almost no change in their body fat levels. Group B, on the other hand, actually increased more in their aerobic fitness than Group B and massively increased in their aerobic fitness levels! Not to mention, their body fat levels dropped by up to 5%!

But what is Tabata style training? Tabata training is a method of high-intensity interval training that incorporates short periods of maximum intensity with short periods of rest. The traditional Tabata workout involves 8 rounds of 20 seconds of work for maximum intensity, followed by 10 seconds of rest, with no other rest in between. This adds up to a mere 4 minutes. As simple as it sounds, Tabata training is gruelling!

Flexible Workout Routine

You can adapt this kind of training to any of your workouts to send your results through the roof! If you’re on the bench, try doing a few rounds of bench press Tabata style. If you’re on the treadmill, try putting the running speed up for 20 seconds and then resting for 10 seconds and repeat a couple of times. The best way to begin doing it is to complete it as a full workout.

For example, let’s say that you wanted to do a body weight tabata workout. After doing a bit of a warm up to get your muscles ready, your body weight workout might look something like this:

Body Weight Workout Tabata Style


Round 1 High Knees

Round 2 Mountain Climbers

Round 3 Squats

Round 4 Push Ups

Round 5 Side to Side Jumps

Round 6 Burpees

Round 7 Sit Ups

Round 8 Standing Lunges

Remember, you have to do each of these exercises for 20 seconds at maximum intensity! So for squats, your doing as many as you can for 20 seconds. For high knees, you’re going as fast as you can for 20 seconds. Then you’re allowed only 10 seconds rest. You repeat this for eight rounds. By the fourth or fifth round, I can guarantee you that you’ll be gasping for air. By the eighth round I wouldn’t be surprised if you’re lying flat on your back like I was!


Super intense workouts like this one yield amazing results! The gasping feeling you experience at the end of the workout is called Excess Post-Exercise Oxygen Consumption or ‘EPOC’ for short. It means that, after you’ve done a really intense workout like this one, you’re metabolism has increased dramatically and your body will be burning calories at a higher rate for the next 24-48 hours! This means you’ll be burning fat while you sleep! Whether you’re already plenty in shape or your just starting out on your journey, Tabata training can help you lift your game, and your life, fast! Try out this incredible metabolic booster in one of your workouts this week!

Did you find this post helpful? Let me know in the comments ;). Also check out related posts!


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