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Bodyweight Tabata Workout: Follow Along



Hello Superhero friends! I have released a new follow-along bodyweight workout on my YouTube channel. As a refresher; Tabata is a high intensity circuit training protocol where you do 8 exercises for 20 seconds of work; and 10 seconds for rest.


Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.


Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).


The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.


The Tabata protocol may be applied to most types of exercises; but I like to use bodyweight mainly because when conducting strength training - that usually requires a bit more technique and you may want to slow down the tempo as opposed to using time as a metric.


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