Tabata – Get More Bang For Your Buck
Supercharge Your Tabata Workout
The Tabata method of working out is by far and away the best form of exercise for fat loss,
anaerobic, aerobic and over all body conditioning.
Developed by Dr. Izumi Tabata a sports scientist from the National Institute of Fitness and
Sports in Tokyo Japan his 1997 study compared the effects of longer, lower intensity exercise with bouts of short
very high intensity exercise.
Using a unique interval training method the athletes participating in the study increased
their aerobic fitness by 14% and anaerobic fitness by 28% in just 6 weeks!
It’s worth noting that the subjects Dr Tabata used for testing were already accomplished
sportsmen and not just beginners which make this study even more astounding.
Even more incredible is the fact that the total actual training time per week was
just 30 minutes.
Here's how it works...
The Tabata method involves performing 8 – 10 sets of 20 seconds very high intensity exercise separated with 10
second recovery periods giving a total training time = 4 – 5 minutes.
The principle of the Tabata Method is that all the intervals have to be done at 100% intensity – an absolute
flat out effort.
You have to strive to perform as much work in each 20 second interval as possible and try to maintain that work
rate for the 8 – 10 sets.
The old adage that you can train long and easy, or short and hard has never been truer than when describing the
As with any type of exercise, Tabata Method should be preceded by an appropriate warm up of 5 – 10 minutes and
followed by a cool down of similar duration.
All in all the session could take as little as 15 minutes…perfect for anyone who is short on time but still wants
great results from their training.
The X-iser Takes Tabatas To A Whole New Level
The X-iser the ultimate Tabata exercise machine and here’s why:-
* The only piece of fitness equipment developed
High Intensity Training.
* Suitable for all fitness levels and
* Manufactured from Aircraft Grade Aluminium
Alloy it weighs only 14lbs
making it portable, so you can perform your Tabatas anywhere.
* Its extremely strong and can easily
accommodate users weighing upto 30 Stones
* A variety of different Tabata Exercises can
be perform challenging all major
muscle groups including core.
* All Tabata exercises performed using the X-iser
are non-impact including
* Can be used in the comfort of our own living
* No need to go to the Gym or
* Used and endorsed by Professional Athletes, Sports
Example Tabata Total Body Workout Performed With
Repeat x 2 = total workout time 4 min
All of these exercises are demonstrated in the Core 4 Instructional Videos
Progress exercise difficulty or increase workout time dependent on fitness level.
Always consult your Doctor before embarking on an Exercise Programme.