Little time but still want to train effectively – is that even possible? Yes, says Olli Dehmel. In this article, the experienced coach and sports scientist shows you how to use the Tabata principle to set intense training stimuli in just a few minutes – at home, online, or on the go. He not only shares his best practical tips from over 20 years of coaching experience, but also explains how he uses the Antelope EMS system to get even more out of short‑duration training.
Ready for short but powerful workouts? Then keep reading – Olli will show you how it’s done.
Why I’ve been integrating Tabatas into my training for years:
When I don’t have much time but still want to create maximum training stimuli, I always come back to Tabata HIITs (high‑intensity interval training). This training protocol has been with me for many years – in my own workouts as well as in coaching my clients. The big advantage: it’s short, intense, and incredibly flexible. Whether strength, endurance, or core – Tabata can be adapted to almost any training goal. Especially in online training or at home, where equipment and space are often limited, this method delivers excellent results.
My benefit: Efficient online training and everyday‑friendly workouts
Especially for my online trainings and for my clients who train at home, Tabata has proven to be a real game changer. Sessions made up of just a few Tabata blocks can be integrated quickly into everyday life, require almost no equipment, and can be individually scaled – from beginners to advanced athletes.
I often design Tabata blocks with bodyweight exercises and, over time, expand them with kettlebell exercises. In my strength‑training programs, I also use them specifically as finishers to improve muscular endurance and core stability.
More muscle activation thanks to Antelope EMS – my booster for home training
For some time now, I’ve been using the Antelope EMS suit in my own Tabata workouts at home. Why? Especially in bodyweight training, certain muscle groups are often less activated or harder to engage from a biomechanical perspective.
With the Antelope EMS system, I can:
- Specifically stimulate muscle groups that tend to be under‑engaged in pure bodyweight training, such as the back and pulling muscles.
- Increase overall muscle activation to make even short sessions more effective.
- Compensate for fine motor deficits, for example when activating the glutes, hip flexors, lower trapezius, or core stabilisers.
This makes my Tabata workouts even more effective – especially when time and equipment are limited. And for my participants, it creates an interesting option to generate training stimuli at home that would otherwise be difficult to achieve.
Fancy trying a Tabata workout?
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