If you ever want to use the old tabata clock, it's still available here: Tabata Clock

What's a Tabata?

The word "tabata" refers to the format of the workout. You do 20 seconds of any high intensity exercise followed by 10 seconds of rest, for 8 rounds (4 minutes total).

What's Tabata This?

Tabata This is a popular tabata workout that was created by CrossFit. It combines five different tabata exercises, each separated by a minute of rest.

Tabata This

Complete 8 tabata rounds of each exercise before moving to the next. Rest 1 minute while rotating between each exercise. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

What Are Some Good Tabata Exercises?

Thrusters, Muscle-ups, Kettlebell Swings, Double-unders, Box Jumps, Burpees, Tire Flips, Toes-to-bars, Wall-balls, Handstand Walks, Sprints... almost anything as long as it is done at a high intensity and leaves you exhausted after only a short period of time.

Why Do Tabatas?

The Tabata was named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports. In one of his studies he used rats to compare high-intensity intermittent exercise training with low-intensity prolonged exercise training.

Dr. Tabata had two groups of rats. One group performed 14 tabata rounds (20s on, 10s off) of high-intensity swimming each day (a total of 280 seconds of swimming per day). The second group of rats performed 3 hours of low-intensity swimming, followed by 45 minutes of rest, and then another 3 hours of low-intensity swimming (a total of 6 hours of swimming per day).

After 8 days of this regimen, Dr. Tabata found a surprising result. He found that the rats who were performing only 280 seconds of high-intensity exercise each day had elevated both GLUT-4 content and maximal glucose transport activity in rat skeletal muscle to a level similar to that of the rats that had been performing the 6 hours of low-intensity exercise each day! This was especially surprising because before this study, prolonged low-intensity training had been considered the best way to increase GLUT-4 content.

Dr. Tabata also tested his tabata regimen on Olympic speedskaters, finding similarly impressive results in the area of improved VO2max and anaerobic capacity.

What is fitlb?

Welcome to fitlb - Fitness Leaderboard. This is our new site, we just released it on January 1st, 2014. With fitlb you can explore workouts and movements, create groups, socialize with friends, and compete with athletes around the world. To join all you need is a Facebook account. It’s free and always will be!