Email your mixes to info@beach-fitness.com to be added to the list.
What's a Tabata? (from the CrossFit FAQ at crossfit.com)
For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Explain Tabata This (from the CrossFit FAQ at crossfit.com)
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. 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.
Some performance insights and a scoring example from Mark Twight:
Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
Rowing first reduces reps on all other exercises
Rowing reps are not seriously affected if done last
Improvement happens really fast when the workout is done consistently (bimonthly).
High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
Scoring Example:
A total score of 53 (Excellent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53
Tabata Research
The Tabata is named after Izumi Tabata, Ph.D., a former researcher at Japan's National Institute of Fitness and Sports. He performed a study with rats comparing high-intensity intermittent exercise training (HIT) with low-intensity prolonged exercise training (LIT). For 8 days, two different groups of rats performed the following:
The HIT group: 14 tabata rounds (20-s on, 10-s off) of high-intensity swimming.
(Total work time: 280 s, not including the rests.)
The LIT group: Two 3-h bouts, separated by 45 min of rest, of low-intensity swimming.
(Total work time: 6 h, not including the rest.)
"In conclusion, the present investigation demonstrated that 8 days of HIT lasting only 280 s elevated both GLUT-4 content and maximal glucose transport activity in rat skeletal muscle to a level similar to that attained after LIT, which has been considered a tool to increase GLUT-4 content maximally." - Dr. Tabata
Classic Tabata Squats, with a twist, resting in the hole!
Leave a Comment
Maysam:
(3:47pm - Today)
This timer is amazing it helped a lot THANK YOU!!
Eileen:
(2:04am - Today)
Thanks so much! Have started Tabatas and weight interval training and this timer is FANTASTIC!! Meeeaaauuuw!
Samuel:
(7:15pm - Yesterday)
Yes!!! I've been needing a good interval timer for so long-
I'm so thankful for this!
gwen:
(10:44pm - August 16, 2010)
Thank you very much for this incredible interval timer! I've been searching for it online and I am so glad that I finally found it! I have already downloaded it to my PC! :D thank you ones again!!!!!
Karrie:
(7:31am - August 08, 2010)
Love this timer! I've been doing Tabata intervals consistently for the past three weeks with a variety of exercises and I feel incredible. It's also improved my running time. Love and live Tabata!
I did this with Kettlebell swings after my upper body M/E. Right now I cannot walk straight, and I have the same feeling I got when I drank tequila in college (somewhere between feeling great and about to puke).
Mo:
(3:06am - July 17, 2010)
This is really a wonderfull timer. It would be really greate if this timer is put into Flash Lite format so it can be run on mobile phones.
Max:
(8:15pm - July 15, 2010)
I tried tabata with squats, push-ups, sit-ups and mountain climber....bah!! awesome workout!! will definitely do it again!
Me:
(7:42pm - July 15, 2010)
Love it! much more fun than just running for 20 mins..
i do the 20 min twice a day everyday
and seems to be good.
Clemens:
(2:52pm - July 13, 2010)
yea, it is fun, but i guess not everyone would do it a second time after trying. myself i am now in a good (personal) rhythm: every second day 2 times the 4 minutes with a kettlebell exercise.
melissza092:
(2:48am - July 12, 2010)
I would like to do exercises for my but. but i don't know what is the best.What do you recommend?:)
mel:
(1:54am - July 01, 2010)
this is amazing, I can't wait to try this. I can really feel the burn just watching this.
Ricardo:
(11:41pm - June 25, 2010)
The Song Mixes makes tabata real fun. Thanks a lot this is what I was looking for so long.
McBooCzech:
(3:37pm - June 23, 2010)
Hi, the time is not acurate (circa 1 sec. for 20 sec interval). i know it is not a big issue, but anyway... :D What about the source code? can you provide it? Is it possible to have countdown display instead of increasing time?
Sunshine:
(12:20pm - June 22, 2010)
I love this Tabata thing! It's only my 2nd day and it kicks my behind! I would love to have the Tabata This track without the cues just to pop in my CD player in my car. Is that a possibility? ; )
Adek:
(10:08am - June 03, 2010)
That's the thing i've been lookin' for ! Thanks a lot, great job ! Hey guys how about your results ? Do you have lower %bf ?
Lupo:
(9:59am - May 31, 2010)
Awesome! Now I don't have an excuse for not doing tabata WODs alone.
Sam L:
(1:34pm - April 10, 2010)
Great, Thank you
mike:
(8:22pm - April 05, 2010)
this is a tabata timer
tabata timer have numbers
Eduard Hogel ( NL ):
(6:30am - April 03, 2010)
Sweeeetttt !!!!!!
David:
(11:24am - March 29, 2010)
Warning! This Tabata Clock is under some circumstances up to 3,5 seconds slow every minute when I use my laptop, Chrome and wireless network! Check on your computer before you use it! No problems when I use the offline mode.
kuanti:
(9:59am - March 29, 2010)
This is an excellent flash utility. Thanks!
IronFreak:
(8:57am - March 05, 2010)
Great method !
dude:
(5:07pm - February 14, 2010)
i like this one because i don't speak german
hiheyho:
(1:21am - February 12, 2010)
ye www.jymy.de is good stuff :)
MbibA:
(8:23am - February 05, 2010)
My favourite, the german jymy.de Counter
K&R:
(1:02am - December 03, 2009)
Our fav online clock - many thanks!
Nathan:
(9:44pm - August 17, 2009)
There are some good tabata timers at www.tabatatimer.com.au
mart:
(1:21pm - August 17, 2009)
zajebista stronka tabata jest wypas
jimmy biffell:
(9:25pm - August 02, 2009)
awesome website good stuff.
AB:
(2:20pm - June 20, 2009)
I really like how effective and efficient this process is and can be modified for any health level. PLUS it sparks my competitive engine
Soli:
(6:35am - June 16, 2009)
Could you maybe include a free to choose warmup phase after which the tabata cycles start automatically? I don't want to step off the elliptical to start the timer after warming up.
Pete:
(8:23am - June 06, 2009)
I really like the clock, I use it every day. Thanks very much! I have 2 suggestion/questions though: 1. Is there a way to remove the sound of the animal at the end (when workout complete)? 2. It'd be nice if the countdown could start from 5 (or from any number) .
Legal Offices of (name here):
(10:32am - June 03, 2009)
I can't believe you idiots are using copyright protected material. Did you pay to license these songs? Idiots. By the way- your timers AND tracks suck!
miao:
(7:04pm - June 01, 2009)
Thanks! I use this every other day
Tim:
(7:42am - May 25, 2009)
you should add a meta description tag to this page. If you look at your page in google search results it's showing someone's iphone comment as a summary of your site.
Will:
(5:07pm - May 21, 2009)
Nice, simple to use timer!
Malcolm:
(9:12am - May 17, 2009)
I let my wife try the Tabata Interval. She is in a wheelchair and she has a recumbent machine that is called NuStep. She loves the track Dellish. Overall, this takes fitness to another level. Tabata is better than your basic 30 minute cardio session.
Al:
(7:15pm - May 06, 2009)
everything hurts right now
Chris:
(2:51am - May 03, 2009)
damn, this hurts,
hurts sooooo good ;-)
Awesome:
(1:21pm - April 30, 2009)
This timer's great. I'm going to start using it every day.
It would be cool to get a volume control for the audio so it can be adjusted relative to music I'm also playing through my computer speakers.
Tim:
(5:48pm - April 29, 2009)
Like your timer, here's anothrr good one : http://www.speedbagforum.com/timer
AMAZING:
(10:26pm - April 26, 2009)
YES! What a great timer. I love the Linkin Park one. Perfect.
A Fan:
(3:18pm - April 21, 2009)
Started the workout. I alternate. One day cardio only, burpees and jumping jacks. Other day,muscle stuff, pushups and situps. awesome workout. What is your tabata workout?
Carl:
(3:50pm - April 20, 2009)
Thanks alot very good clock and I love the optional music
Bill Johnson:
(10:10pm - April 15, 2009)
You can find a Tabata Timer for your iPhone or iPod Touch at http://www.katr.com/iphone.php#tabata . It has visual as well as auditory cues so that you can watch or listen for your activity and rest periods. If you are listening to music on your device, the sound cues will overlay your music.
Naomi:
(7:51am - March 30, 2009)
Tabata clock is AWESOME!! Many thanks
TD:
(6:01am - March 27, 2009)
Okay am I just ipod challenged? how do I get the timer on the music I want to work out to?
E.J.:
(2:40pm - March 24, 2009)
Feel the burn hahaha it's awesome!!
DA:
(9:14pm - March 21, 2009)
I combined Tabata training with my weight training in the gym. I usually train with 45 lb plate but with tabata i hardly can train with 10 lb. Thx for the tabata clock. it kills
Angie Cupp:
(2:44pm - March 20, 2009)
I love these MP3 downloads. My question is there any way there could be longer version tabata, say 50 seconds on with 10 secs rest?
Jeff:
(11:35pm - March 18, 2009)
Awesome timer. On "Tabata This" function, if you set number of rounds to 3, rest time between rounds to 60, rounds per tabata to 5, and rounds to 60 seconds on 0 secondss off it is set up for fight gone bad.
Matt Charney:
(6:52am - March 14, 2009)
Love the timer, thanks for hosting this.
Can you give us another option. Count down only before the work phase. I like doing this when I want a maximal effort every time and not scoring with the lowest rep count. When counting total reps I have had better success without the warning before rest periods. Output all the way to the buzzer.
Thanks
Jessica:
(11:27am - March 08, 2009)
It sounds like they're dying:)
NeilD:
(10:51am - March 07, 2009)
glad the tigers back! lol
Rick:
(12:44pm - March 04, 2009)
Great stuff. My S&C students are going to rock this.
It is now numero uno on my Ipod.
Stewart Scott:
(5:20pm - February 27, 2009)
Fantastic. Thanx
rachel:
(11:12am - February 26, 2009)
a few minutes of this makes me feel much more workout than an hour of walking. thanks a bunch.
Anon:
(8:39am - February 26, 2009)
Thanks a lot for putting this together!
sablue:
(3:45pm - February 24, 2009)
Really wish this could be brought to the android os (G1)phone
Asim:
(12:28pm - February 08, 2009)
AWESOME!! Thanks Elliot. I am gonna start using it today.
Elliot (Tabata Admin):
(7:06pm - February 05, 2009)
UPDATE** Tabata Clock v3.15: Two new checkbox options available.
Countdown every transition: This will sound the "3-2-1" countdown voice before every "stop," "go," and "rest." Instead of only once at the begein, or before each tabata in Tabata This mode. *(requested by Asim)
Include last rest: This will count out the last rest period for when you are doing something like bottom to bottom tabata squats, or anything else where you're still doing something during the rest and don't want the clock to stop early.
damon:
(2:47pm - February 05, 2009)
hahaha! this is gold im going to use this for all my home tabata workouts
Asim:
(11:20am - February 04, 2009)
Thanks Elliot. Of all the Tabata timers out there, I like this one the best.
Personally I liked it when the voice mentioned how many seconds were left. When we did the Tabata in the gym, the coach was telling us in advance how many seconds were left so that we had an idea of how long to go.
Neil:
(10:39am - February 03, 2009)
Thanks a load for upping this guys, brilliant facility use it all the time!
Elliot (Tabata Admin):
(8:17pm - January 31, 2009)
Asim, good idea. I had the 3-2-1 on every transition in a previous version, but I thought it got too repetitive and annoying, so I took it out. But the best would probably to give users the option between the two. I'll add that into the next update.
jesse:
(9:29am - January 31, 2009)
Thanks for putting this together.
Asim:
(11:02pm - January 30, 2009)
It would be great if you guys can add the 3-2-1 Go at the end of the rest period as well as 3-2-1 Stop at the end of each interval.
This will give the excerciser a better idea of what to expect.
Tim:
(9:21pm - January 30, 2009)
Nice work!
LAWL:
(2:34am - January 30, 2009)
This is awesome!
Beach-Fitness.com:
(2:28am - January 30, 2009)
Welcome to our Tabata page. Feel free to leave a comment.