Relative intensity and energy expenditure of a Tabata workout

This study was designed to examine the relative intensity and energy expenditure of a Tabata workout in relation to ACSM guidelines. Sixteen subjects (8 males, 8 females) performed a VO2max test to determine HRmax and VO2max. An individual HR-VO2 regression equation was established for each subject based upon the treadmill test. After treadmill testing, subjects completed two identical 20-minute Tabata workouts. HR responses during each minute of Tabata were used to estimate VO2 and caloric expenditure. HR responses during Tabata averaged 86% of HRmax. Estimated VO2 during the Tabata workout averaged 74% of VO2max. Estimated caloric expenditure averaged 15 kcals/min (240-360 kcals/workout). Thus, it was concluded that Tabata training meets ACSM guidelines for exercise intensity and caloric expenditure during an exercise session. This finding solidifies the notion that Tabata may be another option for individuals looking for a quick, yet effective workout