TABATA WORKOUT (HIIT TRANING)

TABATA WORKOUT

 

There are countless patterns of exercise that you may have heard about over the years, all designed to help you reach your fitness goals.

You may want to gain strength, lose weight, improve flexibility, or build muscle. Whatever your goals, most exercise programs can help you reach them, as long as you stick to the plan.

If you are looking for a new program to add to your routine, you may want to try Tabata. Tabata training is a high-intensity training (HIIT), featuring four-minute exercises.

 

History of Tabata

The Tabata training was introduce by Japanese scientist Dr. Izumi Tabata 

Tabata and his team researched two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high intensity level. The moderate severity group worked five days a week for six weeks. Each exercise lasted one hour. The high-intensity group worked four days a week for six weeks. Each exercise session lasted four minutes and 20 seconds (with 10 seconds of rest between each group).

Results; Group 1 increased its antenna system (cardiovascular), but showed little or no results for the anaerobic system (muscles). Group 2 showed an increase in its antenna system much more than Group 1, and increased its anaerobic system by 28 percent.

In conclusion, high-intensity interval training has a greater impact on both aerobic and anaerobic systems.

 

The Tabata program

 

Every exercise in a given Tabata exercise lasts only 4 minutes, but it is likely to be one of the longest 4 minutes you have ever suffered in workout. The structure of the program is as follows:

Train hard for 20 seconds
Rest 10 seconds
Complete 8 rounds
You work as hard as you can for 20 seconds and rest for 10 seconds. This is a set. You will complete eight sets of each exercise.

You can do almost any exercise you want. You can do squats, push-ups, burpees, or any other exercise that works on your large muscle groups. Kettle bell exercises also work very well.

An example of a Tabata workout similar like this:

Push-ups (4 minutes)
Bodyweight squats (4 minutes)
Burpees (4 minutes)
Alpinists (4 minutes)

 

Start with push-ups. Perform them for 20 seconds at high intensity. Rest for 10 seconds, then do push-ups again for 20 seconds. Once you complete 8 sets of push-ups, rest for 1 min.

Then go to squats and repeat the sequence of 20 seconds on, 10 seconds off. Once you finish eight sets of squats, rest for a minute and then do burpees. After burpees, finish training with mountaineers.

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Tabata is great for doing a quick workout if you're short on time, need to change your routine, or want to improve endurance and speed. Incorporate this type of training into your exercise routine and produce results.

 

What if I told you that a 20 minute workout could give you better results than 60 minutes on the treadmill? Welcome to Tabata training! By now, you've probably heard the word "Tabata", but you may not really know what that means. Tabata is a form of High Intensity Interval Training (HIIT) that has been shown to burn serious calories quickly.

In a Tabata workout, each round lasts four minutes. It requires 20 seconds of full intensity, followed by 10 seconds of rest, repeated eight times. And when I say "everything", I mean EVERYTHING. We are talking about a maximum effort of 100 percent for each burpee, tuck jump and mountaineer. However, it's worth the effort, because that's how you get such stellar training. in such little time. Also, it is not for long, you can do anything for 20 seconds.

Now that you're ready to speed up your workout, these Tabata exercises will boost your metabolism and get you in shape faster.

 

Instructions:

Choose five movements below. Perform each movement for 20 seconds with maximum effort, resting for 10 seconds in between. Repeat for a total of eight rounds. Once you have completed all the rounds of a Tabata exercise, rest for one minute, then continue with the next move.

1. High knees

How: Start to stand up. He runs into place, pushing his knees to his chest. Use your arms and try to go as fast as you can (note: the trainer showing this exercise moves slowly to show proper shape). Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.

2. Expansion

How: Start in a plank position, then jump your feet into your hands, drop your butt below your knees and raise your torso and raise your hands to chest level. Jump feet to plank position. That is a repeat. Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.

 3. Skaters

How: Start standing with your feet hip-width apart Jump to the right, land with your right foot, and bring your left leg behind your body. Jump to the left, land with the left foot, and place the right foot behind the body. That is a repeat. Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.

4. Knee for flexion

How: Start in a plank position. Jump your knees between your hands (or place the sliders under your feet and pull your knees forward in line with your hands). Return feet to plank position. Slowly bend your elbows and lower them into a flex. That is a repeat. Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.

5. Tuck Jumps

How: Start to stand up. Jump up, bending your knees to your chest. Land gently and immediately repeat that movement. That is a repeat. Complete 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest a minute.

6. Alpinists

How: Start in a plank position. Drive your knees to your chest, one at a time, as fast as you can. That is a repeat. Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.

7. Squat Jump

How: Start standing with your feet shoulder-width apart, toes pointing forward, and weight on your heels. Lower yourself down to a squat, then drive through the heels to reverse the movement and jump as high as possible. Gently land in the squat position. That is a repeat. Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.

8. Burpees

How: Start to stand up. Squat down to plant your palms on the mat and jump your feet back to a plank position. Do a push up, then jump your feet into your hands. Push down through your heels to get up and jump into the air, hands over your head. Gently land on the mat. That is a repeat. Complete as many repetitions as possible in 20 seconds with maximum effort, followed by 10 seconds of rest. Repeat eight times. Rest for a minute and then continue with the next move.