Want an idea of what one of our boot camp workouts is like? Try out this Awesome Tabata Workout (read more on Tabata below).
Work for 8 rounds. On each round: 20 seconds of max effort followed by 10 seconds of rest. After 8 rounds of each exercise, rest/transition for 1 minute. You can use the Workout Trainer App with this workout --> http://skm.me/sw/5LTu
Your total workout time is 23:50!
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A version of HIIT was based on a 1996 study by Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)), but the Tabata group had started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits. It is important to note that in the original study from 1996, participants were disqualified if they could not keep a steady cycling pace of 85RPM for the full 20 seconds of work.
In popular culture, "Tabata training" has now come to refer to a wide variety of HIIT protocols and exercise regimens that may or may not have similar benefits to those found in Tabata's original study.