Tactical Tabata: 30 Day High-Intensity Workout

If you are into high intense interval training then you must have heard of the Tabata Training Protocol. These workouts are designed to get your heart rate up in a short period of time and train all the energy systems together.

Tabata workouts will make you fit; you will be burning calories during and after your training. The main reason Tabata works so well is the work to rest cycle. You only have 10 seconds to rest after 20 seconds of work.

Doing this training style will make you feel like there isn’t enough time to fully recover. This will work wonders in helping you build endurance and get in prime shape.

The Tabata protocol format is 20 seconds of a very high intense exercises (burpees, jump squats, pushups etc.) and 10 seconds of rest and repeat 8 times for a total of 4 minutes.

Tabata training was established for world class athletes by Dr. Izumi Tabata, a professor in Japan and head coach for the Japanese speed skating team. His philosophy was to have his athletes do very short bursts of high intense exercise followed by short rest. The ultimate goal was to improve their performance.

Dr. Izumi ran tests using the 170% VO2 max with 4-minute Tabata workouts using a bike. He compared the results with athletes who followed 3-4 rounds of 30 seconds, with 2 minutes of rest, and the results showed Tabata athletes improved their VO2 max. Thus, the Tabata athletes used oxygen more effectively.

The following program is the Tactical Tabata program. It was developed through my times in the Army where I traveled to remote locations and still wanted to do effective workouts when there was no equipment available. It only requires bodyweight exercises but is designed to test your physical limits in just 30 minutes.

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Pre-Tactical Tabata Fitness Test

Before you start the Tactical Tabata Program take the following Fit Test:

Planks: Until failure

• Excellent: More than 2 Mins
• Good: 75 Secs - 2 Mins
• Average: 45 Sec - 75 Sec
• Poor: < 45 Secs

Air Squats: Until failure

• Excellent: 50 Reps or more
• Good: 30-49 Reps
• Average: 16-29 Reps
• Poor: < 15 Reps

Pushups: Until failure

• Excellent: 50 Reps or more
• Good: 30-49 Reps
• Average: 16-29 Reps
• Poor: < 15 Reps

Burpees: Until failure

• Excellent: 45 Reps or more
• Good: 35-44 Reps
• Average: 25-39 Reps
• Poor: < 15 Reps

Remember to write down all your numbers from the Fit Test. Take it again after the 30 day program so you can see for yourself how much you’ve progressed.

Tactical Tabata Program Overview

This workout program will help improve both energy systems: anaerobic and aerobic. Doing high intensity interval training with shorter rest periods will increase your performance. Your workouts will also take less time. The workouts are designed to confuse the muscles so you won’t be bored during the 30 days.

Workout 1 (Metabolic Monday) Total Body Workout

Workout 2 (Turbo Tuesday) Cardio Conditioning

Workout 3 (Wild Out Wednesdays) Legs & Abs

Workout 4: (Turned Up Thursday) Upper Body Workouts

Workout 5 (Fired Up Friday) Cardio 2

Workout 6 (Super Saturdays) Strength Workout w/ Chair

Bonus Workouts

If you feel you need an extra workout to take yourself to even higher level.

Final Notes

Tactical Tabata is designed to change up your workouts, burn more calories, and for you to get more out of your workouts in less time.

These intervals are short and you will feel them. Keep telling yourself it's only 30 minutes. Be sure to listen to your body if you need extra rest. If you need to modify exercises please do so.

These workouts are very taxing on the body, but you will love the results. I’m your trainer for the next 30 days, I will be doing every workout with you in the comfort of your own home, hotel or wherever you wish to train.