If you have experience one of our beach fitness methods i.e. Aeroga® Beach Bootcamp, you probably have experienced some sort of Tabada circuit within the total experience. I love the benefits and it can be applied to many exercises.
“The rate of increase in V02max is one of the highest ever reported.” – Izumi Tabata, Japan
Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
Here is an example, a basic Tabata workout can be performed with superset of push-up and air-squat. I suggest exercises like this since they target multiple muscle groups. You alternate the two exercises non-stop for 20-second intervals, followed by 10 seconds of rest after each. Repeat for a total of 8 cycles.
In the beginning, You will need to build up your endurance gradually. I strongly suggest you to ease into this workout method slowly, start with bodyweight exercises and basic calisthenics, not with weights.