Latest news

Quickie Max - Tokyo Attack

  • Posted by Catherine Tumelty
  • 14 October 2015

Out of all the Quickie MAX classes I instruct, Tokyo Attack has to be my personal favourite.


The training protocol for Tokyo Attack is based on “Tabata”, a High Intensity Interval Training (HIIT) format founded by Professor Izumi Tabata. His studies concluded that high intensity training yielded increased benefits in individuals’ aerobic and anaerobic capacity leading to greater weight loss and lean muscle building. 

The workout structure for Tokyo Attack is simple; a 20 second active period performing a simple exercise, such as sprints on a stationary bike. This is followed by a short 10 second recovery period. This is repeated for another 7 intervals before participants rotate to the next exercise station (total of 6 workout stations). 

I’m all for short and efficient workouts. And this workout in particular is so fast paced it leaves little time for recovery. As the exercises aren’t overly technical, I’m constantly motivating my class to keep pushing and challenging themselves to keep performing repetitions one after the other. It becomes more of a mental challenge as I encourage everyone to push for that one last rep especially when they think they’ve got nothing left in the tank, and I love when they dig a little deeper into the reserve. 

Yes it may sound daunting but my advice to new participants is this; go at your own pace

No matter your fitness level, it’s all about your exertion rate. By this I mean that the less conditioned participant who can do five push-ups in 20 seconds is working equally as hard as the well conditioned gym goer that can do twenty push-ups in the same amount of time. In relation to physical fitness, it’s purely subjective to each individual.

If you are over running on a treadmill for hours at a time, then maybe it’s time you switched things up and introduced some Tabata training into your exercise week.

You can try Quickie Max free for 2 weeks! Simply download the mindbody connect app, search for Fit n Fast (note the spaces) and book your classes! It is that simple! Give it a go today!!

AND stay up to date with all things Quickie Max on Facebook! 


Ryan Florido

Personal Trainer & Quickie maX Instructor


0422 306 066