Tabata Leg Routine

The Tabata protocol was developed by Dr. Izumi Tabata, researcher at Japan’s National Institute of Fitness. It is based off his original theories of high-intensity interval training, which typically encompass 30- to 60-second intervals with a greater rest period of one to two minutes. The Tabata cuts duration of the high-intensity interval, but it also cuts the rest time in half. It is designed not only to challenge but to fatigue your body completely. Lower body circuits are ideal at promoting fat loss, strength gains, and anaerobic and aerobic endurance.

Guidelines

The Tabata can be done as a finisher of any workout, or even as a workout in itself. The standard is 20 seconds of high-intensity exercise, followed by 10 seconds of rest. Do this for eight rounds, or a total of four minutes. Chose four different exercises, and cycle through them twice during the four-minute Tabata. According to the National Strength and Conditioning Association, this type of high-intensity interval training is ideal for athletes, or those who are looking to improve functional and sports performance, not for beginning exercisers.

Tone

Bodyweight lower body circuits are ideal at promoting weight loss and help tone the muscles of the legs. For your first 20 seconds of work, do bodyweight squats, then take your 10-second rest. Do standing reverse lunges for your second round, then rest. For your third round, do sumo squats with your feet positioned wider than regular squats, and your toes pointed outward. Finally, do standing deadlifts for your final exercise. Repeat this circuit twice for a total of four minutes.

Strength

To build leg strength, add weights into your Tabata. Do barbell back squats for 20 seconds, then rest. Transition to stiff-legged deadlifts using the same weight for your second round. Do dumbbell stepups onto a 24-inch platform, alternating legs for your third set. For your final set, do barbell front squats. The weight on the barbell should be challenging, but not maximal. Tabatas are quick, with quick transitions. Do not risk injury by placing too much weight on the barbell.

Power

Plyometric Tabatas are challenging, but they are one of the most widely used with athletes and are ideal at power development. Start with squat jumps for 20 seconds. Do burpees for your second round, starting in pushup position, then jump your feet between your hands and stand up, then squat down and finish in pushup position. Do jumping lunges for your third rotation. Finally, jump rope for your fourth rotation, and repeat that circuit.

Endurance

Cardiovascular Tabatas are popular in cycling classes and with runners looking to increase cardiovascular endurance. Incorporate cardiovascular Tabatas during cycling, running, rowing, or even on the stair stepper or elliptical. Just increase your resistance and do 20 seconds of an all-out sprint, then decrease resistance and rest for 10 seconds for a total of eight rounds.