8 sets of 8 is a high volume, fast tempo, size building workout. It is not designed for strength development – it’s purely for bodybuilding or “cosmetic” improvements. 8 sets of 8 will also help you get leaner.

The short rest intervals stress the cardiovascular system to the point where calories are burned, the metabolism is stimulated, hormones are stirred up and fat is melted away.

Here’s how it works: You will select three or four exercises per muscle group and perform 8 sets of 8 on each exercise. That’s 24 to 32 sets per body part. You will work two or three muscle groups per session and rest only 15 to 30 seconds between sets.

WHAT ARE THE BENEFITS?

• Improve cardiovascular performance
• Promote a lean body
• Can be time efficient
• Boosts mood and mental health
• Can promote weight loss
• Good for motivation
• Effective for burning calories and building size

Developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo, Tabata is based on timed interval method.

Tabata is a type of HIIT workout that aims to yield the most benefits in a short amount of time. For each exercise, you do eight rounds of 20 seconds of maximal strenuous exercise followed by 10 seconds of rest x 8 cycles through.

This equates to a 4-minute workout. This can be done with just one exercise i.e., burpees OR combined with a few different exercises to make a ‘Tabata Circuit’.

WHAT ARE THE BENEFITS?

• Improves fitness
• Maximum results in minimal timeframe
• EPOC effect – ‘afterburn’ so the body continues to burn calories after the session
• Good fat burner
• Convenient and flexible sessions – you can perform a Tabata workout anywhere doing any exercise
• Increased anaerobic and aerobic fitness