So, you are probably wondering what is a Tabata? Tabata training was developed by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabatas are a derivation of High Intensity Interval Training (H.I.I.T) which has shown to have the a real impact on both your aerobic and anaerobic fitness.
Essentially Tabatas are 20 seconds of work, 10 seconds of rest, repeated eight times in total for a four minute workout - but 4 of the toughest minutes you are ever likely to encounter! If you don't push yourself hard during that time, the effects will not be optimal - it is called High Intensity for a reason!
Tabata is not tied to any particular exercise of piece of gym equipment. As an example you can use sprints when you run, a stationary bike or our favorite - the rowing machine
Rowing Machine Tabata Workout
Warm up with five minutes of gentle rowing, paying attention to your form. As Olympic Gold Medal rower, Andrew Hodge explains - 'There are six key points to hit in a rowing stroke. - The stroke goes legs, body, arms; the recovery is arms, body, legs. You want a strong position throughout each stroke – sit up, keep your shoulders relaxed and don't open up your body too much"
So make sure to first reach as far forward as you can, then push with your legs, lean back and then pull your arms in a flowing motion, keeping your back straight and careful not to round your shoulders when you move forwards.
Once warm, go to the dashboard on your rowing machine and set your custom workout interval to 20 seconds and the rest to 10 seconds. The aim is to reach 100m in each 20 second interval. If you miss the 100m mark it doesn't count. If you can't reach 100m at first, set yourself a lower distance that you can make for each interval and work up to 100m.
However, as with any tabata workout, you have to go all out during the 20 second intervals for it to be effective in helping you burn fat and improve your endurance so don't go easy, make it a distance that you can just about make during your Tabata workout and then add a few meters to it each session.
Do not be tempted to do longer sessions, simply increase the distance so the amount of time remains the same, but the work you do in that time increases and you will see some impressive gains.
Try it and check out our rowing machine guide to fine the best piece of equipment to torture yourself with!
Essentially Tabatas are 20 seconds of work, 10 seconds of rest, repeated eight times in total for a four minute workout - but 4 of the toughest minutes you are ever likely to encounter! If you don't push yourself hard during that time, the effects will not be optimal - it is called High Intensity for a reason!
Tabata is not tied to any particular exercise of piece of gym equipment. As an example you can use sprints when you run, a stationary bike or our favorite - the rowing machine
Rowing Machine Tabata Workout
Warm up with five minutes of gentle rowing, paying attention to your form. As Olympic Gold Medal rower, Andrew Hodge explains - 'There are six key points to hit in a rowing stroke. - The stroke goes legs, body, arms; the recovery is arms, body, legs. You want a strong position throughout each stroke – sit up, keep your shoulders relaxed and don't open up your body too much"
So make sure to first reach as far forward as you can, then push with your legs, lean back and then pull your arms in a flowing motion, keeping your back straight and careful not to round your shoulders when you move forwards.
Once warm, go to the dashboard on your rowing machine and set your custom workout interval to 20 seconds and the rest to 10 seconds. The aim is to reach 100m in each 20 second interval. If you miss the 100m mark it doesn't count. If you can't reach 100m at first, set yourself a lower distance that you can make for each interval and work up to 100m.
However, as with any tabata workout, you have to go all out during the 20 second intervals for it to be effective in helping you burn fat and improve your endurance so don't go easy, make it a distance that you can just about make during your Tabata workout and then add a few meters to it each session.
Do not be tempted to do longer sessions, simply increase the distance so the amount of time remains the same, but the work you do in that time increases and you will see some impressive gains.
Try it and check out our rowing machine guide to fine the best piece of equipment to torture yourself with!