2 Intense Tabata Training Methods For Advanced Athletes


Tabata training is one of the most brutal forms of interval training out there. Just to refresh your memory, a tabata interval is where you perform 20 seconds of work, followed by 10 seconds of rest. Repeat this 7 times, or a total of 8 intervals and you’ve got yourself 4 minutes of brutal fat burning.

The following are some TWISTS on Tabata training. Do not attempt these if you have not experienced regular Tabata intervals:


Inverse Tabata Intervals of Death

  1. Choose two exercises
  2. Alternate between these two exercises
  3. One exercise has increasing tabata intervals
  4. The second exercise has decreasing tabata intervals.

Sample workout:

  • Pushups, 2 Intervals
  • Bodyweight Squats, 8 Intervals
  • Pushups, 4 Intervals
  • Bodyweight Squats, 6 Intervals
  • Pushups, 6 Intervals
  • Bodyweight Squats, 4 Intervals
  • Pushups, 8 Intervals
  • Bodyweight Squats, 2 Intervals

“Climb the Ladder” Tabata Workout

  1. Choose two exercises.
  2. The tabata intervals gradually increase after each set
  3. Perform multiple rounds

Sample workout:

3 rounds of:

  • Pullups, 1 Interval
  • Pushups, 1 Interval
  • Pullups, 2 Intervals
  • Pushups, 2 Intervals
  • Pullups, 3 Intervals
  • Pushups, 3 Intervals

How do I Organize These Workouts?

There are a number of ways you can organize your workouts:

  1. Perform each method for 4 weeks. Perform Inverse Tabata Intervals, 3 days a week for four weeks. Switch to Ladder Intervals for another 4 weeks. That’s 8 weeks of programming for you .
  2. Perform each method for 1 week. Alternate between the two methods each week, for four weeks each. This would still add up to 8 weeks of programming.
  3. Alternate between each method. You can alternate between each method and keep going for 8 weeks, or until the methods get boring.

How do I Keep Things Interesting?

Each exercise has a certain threshold. For example, it’s really difficult to perform more than 12 Kettlebell Hang Cleans within a 20 second period. I can do a number of things:

  • Replace cleans with something more difficult
  • Increase the weight on the cleans
  • Increase the length of the interval

9 times out of 10 replacing an exercise that you’ve reached this “threshold” at with a harder exercise will be the key for you. This is why it’s important to keep a database of exercises handy. It’s not really the quantity of exercises that you know, its the quality of those exercises.

Source by Parth Shah


Leave a Reply