Tabata is a type of High Intensity Training 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 strenuous exercise followed by 10 seconds of rest.
In the fitness world there are countless workout styles you might have come across over the years, all of them touted to be designed to help you reach your fitness goals.
Whether it is to increase strength or lose weight, improve flexibility or build muscle, most exercises will help you achieve your set targets as long as you decide to stay motivated, determined and consistent in your efforts.
Tabata training was discovered by the Japanese scientist Dr. Izumi Tabata and a group of researchers from the National Institute of Fitness and Sports in Tokyo.
How does it work?
A Tabata workout is, at its simplest, a 4-minute workout (not including a warm-up and a cool down) that includes 20 seconds of very high intensity or anaerobic training followed by 10 seconds of rest.
You repeat this cycle 8 times for a total of 4 minutes for a very short, very intense workout.
How to start?
Burpees are considered to be extremely effective and also one of the toughest tabata workout exercises. If you practice burpees on a regular basis you will experience increased strength, endurance and power. Repeat the exercise as many times as you can in 20 seconds.
2. Jumping Lunges
Jumping lunge requires additional strength and power as its difficulty level is higher than that of traditional lunges. It targets the hamstrings, quads, glutes and helps in improving cardiovascular fitness. Repeat the exercise as many times as you can in 20 seconds.
A jump rope is an effective and portable form of exercise. It can deliver a great leg and cardio workout as it sculpts your chest, shoulders and arms. It is better to perform it on a wooden floor or a piece of plywood in order to avoid injury. Do this continuously for 20 seconds.
Squat jacks are a combination of the two most popular body weight exercises which are the squat and jumping jack. It is a great workout for legs and the cardiovascular system. Repeat the exercise as many times as you can in 20 seconds.
One of the most challenging exercises for beginners is the tabata sprints. It can be practiced on a treadmill or outdoors. It starts with a 20 second sprint and is followed by 10 seconds of jogging, walking or rest. Go as far and fast as you can for 20 seconds.
One of the most simple and familiar exercise is push ups. It works as an excellent upper body workout. Repeat the exercise as many times as you can in 20 seconds.
Superman helps in strengthening the back and working the core, glutes and hamstrings. Do as many reps as you can in 20 seconds.
They are simple to do and effective for toning the core and providing a good cardiovascular workout. Do as many reps as you can in 20 seconds.
It increases the heart rate and improves leg strength and endurance. It is an extremely effective exercise for beginners. Do as many reps as you can in 20 seconds.
It is a great core and oblique exercise that is quite easy to do. Hold a cushion or a folded towel between your knees for added stability.
Be Careful not to go full strength! succeeding in Tabata workout is finishing the Tabata Workout!