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Go Try: Tabata

If you’re looking for a good, honest, time-efficient workout, Tabata is it. A form of high intensity interval training, it’s designed to get heart rates up, burn calories and improve both the aerobic and anaerobic systems. How? By using a range of functional movement exercises and cardio machines in short, powerful intervals over four-minute blocks. We went along to check it out…

“The beauty of Tabata and other forms of interval training is that you work to your own ability and own maximum potential in a set period of time” – Caitlin Braddick

There’s no doubt that High Intensity Interval Training (HIIT) is booming in popularity at the moment. I have been keen to give Tabata a go for a while – the variety of exercises, short, sharp intervals and the time efficiency appealed to me – and I certainly wasn’t short changed! The great thing about Tabata is that you can really push yourself, or work at your own pace, and increase the intensity as your fitness increases.


We had a chat to Alpha Omega Health’s exercise physiologist Caitlin Braddick post-workout to find out what it’s all about.

Who is Tabata best suited to? Anyone looking to add variety to their training, wanting to improve their fitness, or train in a supportive and fun group environment. Tabata engages a range of energy systems and can be applied to a variety of exercise styles; including running, core and body weight resistance. Interval training isn’t new – but its popularity has risen as a really effective training tool for health and performance. Tabata can also add variety and high-repetition movement patterns to athlete training programs.

What are the biggest benefits? The ability to induce a physiological response by working ‘above maximum’ by breaking up blocks of work into 20 second intervals with 10 seconds of rest.


Are there any misconceptions? A common misconception is that HIIT or Tabata-style training is only for the fittest of the fit. The beauty of Tabata and other forms of interval training is that you work to your own ability and own maximum potential in a set period of time. The person next to you might complete more than you or be completing more advanced versions of the same movement, but you still finish at the same time.

What do you personally enjoy about it? Tabata is a time efficient training method with a set protocol. I enjoy the variety and combination of exercises that can be included in a session and working alongside other participants helps add value and fun to the sessions.


And what a regular says…

Tabata-devotee Gail Stocker started the classes in February and is using them as part of her training to complete a 200km+ section of South Australia’s 1,200km Heysen Trail. “Before I started the Tabata classes the main training I was doing was walking up Castle Hill and Mount Stuart with a backpack,” says Gail who is in her 50s and recently conquered the 230km Larapinta Trail near Alice Springs with a girlfriend.

She enjoys the variation of adding short-and-sharp training to her schedule, which is also helping with her strength. “I’m definitely noticing a difference, and I’m enjoying being part of a group. There are usually eight to 10 of us and people range in age from 20s to 50 plus. It’s the sort of activity you can do at any age as you can modify the intensity to suit your own level of fitness.”

Get involved

Where: Alpha Omega Health, 3-9 Redpath Street, North Ward
When: Monday morning at 5.30am-6.30am, plus there are seven HIIT sessions scattered throughout the schedule. Check here for the timetable.
What to wear/bring: Fitness gear, a water bottle and a sweat towel.
Price: First class free, or purchase a 10-pack for $150. Classes are also inclusive in a membership model starting at $20 per week.
Must-know: You will be assessed first to determine whether you have injuries and establish what you want to get out of the sessions.
More information: Call Alpha Omega Health on 4724 4550 or email [email protected].

Don’t miss: Alpha Omega Health’s Open Day – June 20, 2023

Alpha Omega Health is opening the doors to it North Ward facility on Saturday, June 20. The day starts at 9am and there will be plenty of physical challenges and prizes, as well as the ability to try classes and attend topical seminars, including performance nutrition.

For more information, see here:

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Carly Lubicz

Carly Lubicz

Carly Lubicz is combining two of her great loves — writing and getting active. Previously working as a journalist, sub-editor, and editor in newspapers and magazines; she is editor and co-founder of TheGo Townsville. She stays active with the staples of road cycling and yoga, but has recently discovered triathlon. And become addicted (apart from the swimming part). She also has a Cert III in Fitness and is passionate about improving mental health through physical activity.

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