Dr Tabata and his Evil Intervals

The very mention of the word "Tabata" often creates some sort of reaction. Double take, laugh or play on words. Go ahead, but once you REALLY try this "Evil" interval series you will no longer laugh with the masses. Remember what seems easy is hard, what seems hard becomes easy. It's all a matter of perspective. The athlete who stays focused and understands that everything is challenging,  manages to overcome the challenge effortlessly.



The Tabata Interval series is a perfect plan for increasing overall human performance. It is perfect because it will never get harder and it will never get easier. It will always be challenging...well, as challenging as you want it to be.

• Increase Cardiovascular capacity
• Increase Muscular endurance
• Stimulates fast twitch muscle fiber 
• Decrease body fat
• Saves Time  

How the interval works.

Time-8 rounds totaling 4 minutesWork Interval 20 seconds rest interval 10 seconds

Intensity-Plain and simple Intensity get results. So we need to work in a capacity of 85-90% of maximal power output.

Work- You can use any type of mutli-joint movement with body weight as resistance example: Push up, air squats, or jumps

Isolation movements with resistance bands example:Bicep curls Triceps extension.

Cardiovascular movements example: Riding a stationary bike, Jumping rope or Field sprints.

All of these approaches are very effective especially when combined. Here is a great workout to try on your own.

Please use caution when attempting any new workout. Better to take your time now and ease in to something new rather than spending time rehabilitating an injury because of an overactive ego.

8 intervals 4 movements 20 seconds of work 10 seconds of rest

1) Air squat 20 sec
      REST 10 sec
 2) push ups 20 sec 
      REST 10 sec
3) Jump straight up and touch something with both hands then land softly 20 sec
 REST 10 sec
4) Shuttle run place 2 cones about 10 yards away from each other run a quick sprint between the two cones for 20 seconds.

Repeat series one more time total 4 minutes.


You'll be amazed as to how simple yet effective the approach is. 4 minutes broken up in to 20 second intervals may not seem like a long time but once you get through the first few rounds you will come to understand a new definition of time. Play around with this workout at first one interval series workout might be enough. Over time if you use this approach and add it your training at least once a week you will notice a huge improvement in your over all performance. After all the data doesn't lie Dr Tabata and his Evil Intervals actually improved athletic performance in collegiate level athletes up to 28%


Train like your life depends on it...you never know it just might!