These days, there are numerous workouts that are created with the intention of helping you reach your fitness and health goals. Whether you are looking to lose weight, increase your strength, boost flexibility or even building muscle, there are a number of exercise programs that will help you reach them, as long as you main a healthy diet along with regular consistency in your exercise routine. Since most of these programs offer varying levels of success for different individuals, it goes without saying that these programs aren’t a one-size-fits-all solution. If you have tried various workouts and found that results are slow or if you feel like you have hit a plateau then its time that you give Tabata a try.
What is Tabata?
Tabata is essentially a high-intensity interval training (HIIT) workout that features high-intensity workouts that last for short periods of time—from 4 to 5 minutes. First discovered in Japan, Tabata was found to yield more results over a shorter period of time. Researchers in Tokyo found that athletes who trained at a high-intensity level with each workout lasting 4 minutes saw a higher increase in their aerobic and anaerobic systems compared to athletes who trained at a moderate intensity level. It goes without saying that high-intensity interval training has more of an impact on both the aerobic and anaerobic systems.
The Essentials of Tabata Program
Each exercise in a Tabata workout lasts only 4 minutes. The workout typically consists of working hard for 20 seconds, resting for 10 seconds and completing 8 reps within the time frame. The key is to push yourself as hard as you can for 20 seconds and rest for 10 seconds, no more than that. Afterwards, you will need to complete eight sets of each exercise while ensuring that you are not exceeding the 4 minutes. It might be a little challenging at first since this might take some time to get used to, however, this is worth the effort. The best part of the Tabata program is that it is extremely versatile. This essentially means that you can combine a number of exercises and you can do any kind of exercise you wish. For instance, you can combine push-ups, burpees, squats and even Kettlebell exercises to switch up your routine so that you won’t be feeling bored any time soon.
Tabata Workouts for Beginners
Since Tabata doesn’t employ a specific workout plan, you can utilise almost any exercise as long as it adheres to the 20/10 ratio. If you lead a fairly sedentary lifestyle and willing to give Tabata a try, ensure that you take small and simple steps so as to not discourage yourself. Try out just one exercise for 4 minutes. Choose a fairly challenging full-body exercise such as burpees or mountain climbers. Do that one exercise for just 4 minutes a few times a week until you feel like you are ready to incorporate another exercise into your regime. Do remember to stretch before and after workouts so that as to avoid needless injury.
Tabata Workouts You Can Do Anywhere
One good example of a productive, full-body Tabata workout looks something like this: push-ups (4 minutes), bodyweight squats (4 minutes), burpees (4 minutes), mountain climbers (4 minutes).
To put it into perspective, you can start off with push-ups, perform them for 20 seconds at a high-intensity then resting for 10 seconds before switching to back to doing push-ups for 20 seconds again. After you are done with eight sets of push-ups, you can rest for one minute before moving on the next exercise and following the same steps until you have concluded your entire exercise regime with mountain climbers.
Advanced Tabata Exercises
If you have reached a level whereby you can incorporate more advanced techniques without feeling like you have the wind knocked out of you, then try utilising these exercises.
Dynamic squats are essentially like normal squats, the only difference is that unlike regular squats you will need to drive your weight into your heels before jumping up into the air and landing back into the half-squat position.
Burpee with Push-Ups
The full-body, heart-pumping exercise simply requires you to perform a push-up before completing a burpee. To be specific, you will be doing one push-up, before bringing your legs back to a squat, jumping up and throwing your hands above your head.
The Bottom Line
Tabata is a great workout for people who are looking to get the most out of their exercise regime in the shortest amount of time. At the same time, it is also perfect for anyone who doesn’t have a lot of time for exercise. Besides being a smart way to get more for less, the exercise program improves endurance and speed. At the same time, it also speeds up your recovery time. You should consider this workout is you want fast results from your regime.