An ideal fitness goal is not to sweat all day. Instead, do something best in a given time. Training Tabata makes it easier for you.
Tabata training is high intensity interval training (HIIT) training. The exercise duration stays shorter, but it can be much more effective when done correctly. In short, it saves time without affecting the results.
When do I plan a Tabata workout?
If your plan is to increase strength, lose weight, improve flexibility, or build muscle. Tabata is your thing.
Creation of Tabata
The Tabata training was developed by the Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.
What exactly is tabata training?
The Tabata workout involves many exercises, each of which takes only four minutes. It may sound easy, but in reality it is exhausting.
The time must be divided as follows for each exercise.
- Regressive exercises for 20 seconds
- Rest for 10 seconds
- Repeat for eight sets per exercise
- let your body exhaust
Can beginners incorporate Tabata into the routine?
Yes, it's beginner friendly, but we recommend doing simple exercises at the beginning.
Over time, change the exercises to an intermediate level, and when you gain stability and strength, try hard exercises.
Can Tabata Exercise Help You Lose Weight?
No doubt here. It's a type of HIIT workout for weight loss. The intensity of the presentation by Tabata is very high. It will help you burn the calories faster and further help you lose weight while building muscle at the same time.
If you're not sure how to get started, here is the 20 Minute Tabata Workout Plan for Beginners
Remember to follow the Tabata rule for each exercise mentioned below
"20 Second Exercise – 10 Second Break – 8 Rounds"
Classic squat
- It targets the gluteus maximus, hamstrings, and the core.
- Stand with your feet a little wider than shoulder width. Put your toes slightly outward. Keep your hand by your sides.
- Keep your chest raised and the core activated. Push your hips back and bend your knees as you go down. At the same time, bring your hands in front of your chest and connect the fingers of your hands.
- Go down until the position feels like you are sitting in a chair.
- Now straighten your knees by pushing through your heels while squeezing your glutes.
- Do eight sets of 20-second exercise and a 10-second rest.
Jumping lunges
1. Stand with your feet shoulder width apart and your hands hanging by your sides.
2. Take a big step forward and at the same time bend the knee of another leg so that it almost touches the floor.
3. Jump and swing your legs in the air and switch legs until you land on the floor.
Burpees
- Stand with your legs open to shoulder width.
- Bend your knees into a full squat and place your hands on the floor with your elbows between your knees. We better call it a frog pose.
- Push your legs back with your feet parallel to your ankles and assume a plank position with your ankles straight.
Tip: Squeeze the core together and contract the glutes and this remains an essential point in getting the burpee right.
Attention: To avoid lower back injuries, avoid arching your back while doing planks.
4. Bring your legs forward by jumping and swinging your feet until your knees are between your elbows again and you are back in the frog position.
5. Now swing your whole body in the air by stretching your hands straight up.
Tip: Jump by engaging your whole body to make every burpee you do a lot more effective.
Do eight sets of 20-second exercise and 10-second rest
Incline Push Up
- Use a small elevation like a sofa or bench.
- Put both hands on the bump. Take a push-up position with your hands shoulder width apart.
- Lower your chest towards the bump. Use your triceps and chest to push yourself back into the pose.
- Do eight sets of 20-second exercise and 10-second rest
Tip: Do not bend your body during the entire movement and when reaching and reaching the posture. Avoid getting too close to the platform.
Reverse lunges
- Stand loosely with your feet shoulder width apart.
- Place your hands on your sides or on your hips.
- Take a large step back with your left leg. Keep the heel of the left leg pointed backwards.
- Bend your knees until the thigh of your right leg is parallel to the floor.
- Press with the heel and metatarsus of your right leg to return to a standing position.
- Repeat by kicking back with your right leg. It makes it a repetition.
- Do eight sets of 20-second exercise and 10-second rest.