Weight Lifting, Weight Training, Bench Press & Bodybuilding
October 4, 2023

The Tabata Protocol
By Jonas Forsberg

The Tabata Protocol

Dr. Izumi Tabata went on a mission to find a training method that would improve skatersí anaerobic capacity at the same time as it spared their muscle tissue and burned fat.

He performed a study at the National Institute of Fitness and Sport in Tokyo, and the golden method he found consisted of super intense interval training - also known as the Tabata protocol.

The Tabata protocol calls for 20 seconds of work and 10 seconds of rest. You perform one single exercise back-to-back 8 times before switching to another exercise.

The Tabata Protocol

Many trainers tend to mix this up with circuit training, where you move from exercise to exercise and then rest when the whole circuit is completed, and that is wrong. Circuit training and Tabata protocol is two opposite things, so donít mix it up.

With the Tabata protocol, if you decide to add more exercises to the workout, start the next exercise immediately after the last 10 seconds of rest. Note: There is no extra rest after completion of an exercise.

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