Tabata Bootcamp

27 Jan

I am in Utah, just completed instructor training, and am now certified to teach Tabata Bootcamp. Let me share with you what Tabata Bootcamp is and what it can do for you.

The Tabata method was created by Izumi Tabata who developed a training using 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week on an indoor bike, plus another day of steady-state training, and obtained gains similar to a group of athletes who did steady state (70% VO2max) training 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 ml/kg/min), but the Tabata group had started lower and gained more overall (from 48 to 55 ml/kg/min). Also, only the Tabata group had gained anaerobic capacity benefits.

This study showed that people burned a significant amount of calories during the workout, but the real bonus is the ADDITIONAL 350 calories they burned over the next 24 hours. Imagine if you could workout for 4 minutes and continue to burn calories all day?  Keep in mind, the 4 minutes must be intense, yes, all out!  The concept is 20 seconds all out, followed by 10 seconds recovery, repeated 8 times.  I first tried this doing burpees and it kicked my butt.  I was breathing so hard that i felt like I had just sprinted twice around a track. I’d like to think I’m fit but this brought me to another level of fitness!  I had fun, was inspired, and couldn’t wait to do it again!

Mindy Mylrea, fitness guru and inventor of several different fitness programs, created Tabata Bootcamp. This program includes a metabolic makeover, fitness assessments, total body workouts with a certified Tabata Bootcamp instructor, nutritional support, and online workouts, accountability, and support.  What makes the program even better is that it is suitable for all fitness levels, which means anyone can do from beginner to advanced.  

A typical Tabata Bootcamp class will start off with a warm up and then will focus on lower body/upperbody/or core intervals.  Each interval begins with a simple exercise that progresses in intensity to maximize caloric burn.  No thinking is required, just effort.  The class is anywhere from 30-60 minutes and various options are offered to accomodate all levels.  Each exercise has a goal so there is very little risk for injury unlike some of the other programs out there in the market.

Tabata Bootcamp is hot because people want greater results in less time.  I will be offering a program in the Bethesda area so if you are interested in checking it out, please let me know. It is also offered in cities throughout the world, so if you want more information on this or other fitness programs or trends, contact me at

ImageImageIn Health and Happiness,

Madeline Dolente

One Response to “Tabata Bootcamp”

  1. Shawna Jones January 27, 2013 at 8:32 pm #

    I LOVE this training! As an avid runner this is the BEST training to bring you to another level of fitness! Thank you Madeline!

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