The Tabata protocol uses high-intensity interval training to improve aerobic capacity and accelerate fat loss. Japanese researcher Dr. Izumi Tabata and colleagues found that seven to eight sets of 20 seconds of high-intensity activity followed by 10 seconds of rest is more effective at improving aerobic endurance than 60 minutes of moderate-intensity activity. Tabata workouts can be tailored to your needs by using a variety of different exercises to target your legs.
Squat Exercises
Squats are an exercise that can be included in a variety of ways during a Tabata interval workout. You could perform the same exercise such as body weight speed squats in all eight sets of your Tabata workout, or you could use four different squat exercises and perform each one twice. Squat exercises to include might be front squats, body weight speed squats, overhead squats and jump squats. These exercises can be used with a barbell, kettlebells or dumbbells for variety or added resistance.
Hamstring/Glute Exercises
Exercises in your Tabata protocol leg workout can be tailored to target your hamstrings and glutes with exercises such as straight leg deadlifts, glute-ham raises and hip extensions. Perform glute-ham raises by starting in the kneeling position, and securing your ankles in place under a pad. Slowly lower your torso down until your knees are extended, then raising back up until you are at the starting position. Perform hip extensions by attaching a resistance band or ankle attachment on a low-pulley cable machine to your ankle and extending your leg backward. Work your right leg on one set, then your left leg on the next set.
Body-Weight Leg Exercise
Body-weight exercises are perfect for a Tabata workout, because you can easily move from one exercise to the next without having to worry about equipment changes. Lunges can be altered by doing stationary single-leg lunges, walking lunges, reverse lunges or plyometric lunges. Step-ups onto a bench can be included in your leg workout by doing alternating leg step-ups, single-leg step-ups or plyometric step-ups. Additionally, split squats are an excellent exercise to isolate your quadriceps. Perform split squats by performing a lunge while resting the top of your shin on a bench.
Considerations
Tabata workouts can be performed up to three times a week on nonconsecutive days. When training, how you choose to perform the workouts is dependent upon your fitness goals. Athletes looking to improve aerobic capacity can perform a Tabata workout at any point in their training to obtain benefits; whereas, athletes doing Tabata for fat loss will benefit by performing the intervals at the end of their strength-training workouts, notes Nick Tumminello, personal trainer and strength coach. Additionally, if fat loss is your goal, it is necessary to also make changes in your diet to lose fat weight.
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