Tabata training is part of HIIT (High-Intensity Interval Training): 20 seconds of work, 10 seconds of rest, repeated for 8 intervals.
It is based on a 1996 study by Dr. Izumi Tabata. On the heavy bag, it is one of the most intense four minutes you can train.
Equipment
One heavy bag, 16oz gloves, and a timer or a coach with a stopwatch.
The Workout
Throw two straight punches, 1-2, repeatedly, full power, full extension and rotation, returning the hands to your face every time. Picture an opponent hurt in the corner and you are blasting straight punches: Jab-Cross-Jab-Cross.
- 20 seconds: power punches (Jab-Cross, repeat)
- 10-second rest
- Repeat for 8 total rounds
The average number of punches per fighter in a heavyweight title bout is about 450. In this drill you throw just as many punches in about the same time as one professional round. It is a serious test of shoulder, chest and tricep endurance and cardio, and it trains you to breathe while punching, you simply can’t hold your breath through 60 to 80 punches per set.