Tabata training: How to do the short, fat-blasting HIIT workout

Try the Tabata style in a single round or in a row and read four exercises that allow you to do full body HIIT training.

Important Note: Always check with your doctor before starting a new exercise program.

Why Tabata Training?

Bowden said he regularly uses Tabata in his online class to take advantage of the benefits of fat burning and the less intimidating nature of the format (20 seconds on, 10 seconds off). “It’s something people feel more feasible than trying to push themselves for five minutes before a minute of rest,” she said. “They say,’I can push myself for 20 seconds.’ This is a big selling point for people who can be threatened by other forms of HIIT.”

getting started

Tabata Training wants to keep your exercise simple to help you stay fit. Even with a 20 second spurt, strenuous exercise is exhausted, making it more difficult to maintain proper foam throughout the 4 minutes. Broken foam increases the risk of injury.

Therefore, it is important to modify the exercises as needed to make them easier to perform. For example, if you’re doing push-ups and find that fatigue is starting to affect your performance, you can kneel down and finish the four minutes in good shape.

Tabata training is very intense, so be careful. If you’re just starting out exercising, or just recently taking a break and coming back, don’t jump into this style of training too quickly, but build on higher intensity.

As with any exercise program, talk to your doctor before you start. The safest way to practice high intensity exercise is to monitor your heart rate. If you experience chest pain or difficulty breathing, stop immediately and see a doctor.

training

Tabata can work with almost any simple and repetitive exercise. Below are four overviews that you can use in a 4-minute format with a 20-second task and a 10-second break. If you’re working at high intensity, it doesn’t matter how many times you repeat at 20 second intervals. On a scale of 1 to 10 of perceived movement, it is 8 or 9. High intensity is considered to be 80% to 90% of your maximum heart rate, so it is advisable to wear a heart rate monitor.

If you choose to do all four rounds as your workout, it’s imperative that you warm up and cool down properly.

1. Weight squat

Stand with your legs slightly wider than your hips. Inhale, support your abdomen, put your arms forward at shoulder distance and lower them into a squat to balance. Push your knees slightly, crouch until your hips are parallel to your knees, or as low as possible, with your chest up and your back neutral. Exhale while pressing your foot to get up.

Change option: Squat into a box or chair.

2. Push-ups

From the position of the board with your wrists under your shoulders, bend your arms until your elbows, shoulders and hips are level and lower your whole body.

Avoid arching your back by keeping your core engaged. Exhale while doing push-ups and move your whole body at once.

Fix option: Lower to knees or place your hand on the step to lift your upper body.

3. Jumping jack

Jumping jacks are performed by putting your hands over your head and jumping sideways across your feet so that your hands meet (or approach). Then put your feet back together, putting your arms back aside.

Change option: Decrease speed or reduce range of motion.

4. Mountaineer

Place your hands under your shoulders, engage the core, neutralize your back, and start from the board position. Alternately, raise each knee to your chest and then return it to the board at a sustainable pace.

Change option: Hold the board without moving your feet.

Tabata training is one of the most efficient ways to achieve maximum calorie and fat burning in the least amount of time.

“If fat burning is your goal, adding Tabata to your workout adds tremendous value to your health and time management,” said Bowden.