Article Title



Kayla Hamner, Cody Pace, Mitch Lawson, Troy Kyser. University of Central Missouri; e-mail: kch52350@ucmo.edu

Tabata interval training, a form of high intensity interval training (HIIT), has become increasingly popular in the past few years. Tabata targets the anaerobic endurance of individuals with a goal that short bursts of high intensity work will be beneficial. PURPOSE: The purpose of this study was to compare two different interval workouts, Tabata intervals and elliptical intervals, and determine which workout had a higher total work output and a higher overall anaerobic component. METHODS: Ten regularly active male students between the ages of 18 and 27 from the University of Central Missouri were recruited as subjects to perform two twenty minute interval workout sessions on two occasions separated by at least 3 days. Before beginning the workouts, the subjects performed a warm-up consisting of a ¼ mile jog and several dynamic stretches. The Tabata workout consisted of eight rounds of high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval work. The exercises performed were kettle bell swings, burpees, sprinting in place, split lunges, and lateral shuffling on a speed ladder. The elliptical interval workout was a preset computerized workout that was set on the 15th level of difficulty out of 20 with a rest level intensity of 3. Ventilatory gases were collected and analyzed to determine both total work and intensity. RESULTS: The results indicated that a tabata interval workout had a higher overall total work output (292.1 ± 51.7 kcals) than the elliptical interval workout (234.2 ±62.38 kcals). RER of the ten subjects were also higher when they performed the tabata workout (0.99 ±0.06) than they were during the elliptical workout (0.96 ±0.07). CONCLUSION: The hypothesis that the tabata interval workout would have a higher total work output and higher mean RER value compared to the elliptical interval workout was supported.

Faculty Sponsor: Dr. Steve Burns

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