Even if you have only 15 minutes of free time, workouts with an effect higher than from long fitness sessions are available to you. For example, Tabata.
Eight years ago, when I was an advanced user of fitness clubs and considered myself very strong, I also did not immediately believe that this was possible. And, having tried it, after a month and a half I literally did not recognize myself. I became stronger, more resilient and very fit. The body has significantly built up and drawn a beautiful relief. All this time I worked out at home for 15 minutes a day.
How? Now I'll tell you.
Short workouts are based on a principle developed and proven by Japanese physiologist and Ph.D. Izumi Tabata. In 1996, he and a team of scientists in Tokyo conducted a six-week experiment. According to the results of the study, scientists found that if you exercise no more than 15 minutes a day, then after six weeks you can burn 9 times more excess fat than from moderate and long-term fitness classes. And also increase the body's aerobic endurance by 14%, and increase its anaerobic power by 28%.
What is the magic technique
If you describe the Tabata system in a few words, you can say - a lot of movements in a short time. These are workouts made up of multifunctional exercises, performed at time intervals for several laps in a row. Moreover, you need to do it as intensively as possible, observing the technique of exercises, and give all the best at the same time in every movement.
For example, do 4 exercises sequentially 4 circles in a row at intervals: 35 seconds - to complete the exercise, 12 seconds - for a short rest and move on to the next one. It is more convenient to use an electronic timer that beeps.
Then even in 12 minutes you can get the magical effect of simultaneous burning and strengthening.
How it works
Short intense workouts increase the metabolic rate, due to which the fat mass is burned faster.
Izumi Tabata proved that such training takes place at 70% of the IPC and can lead to a simultaneous increase in aerobic and anaerobic endurance. During exercise, the number of mitochondria that can oxidize fats increases, speeding up the metabolism by about 15 times compared to the base metabolism.
And the best thing is that this approach helps to stabilize and significantly strengthen muscle tissue. And muscles, as you know, are the main energy consumer of our body. After intense work, the body needs recovery, and it has to use its own source of energy while you rest, work, sleep, eat and go about your business. As long as you don't put in any effort, the body continues to break down fat cells, without losing muscle mass, for another 36-48 hours.
My coaching experience over the past eight years has proven the same with my clients.
It's great, right?
All it takes is 15 minutes a day or less. According to this principle, you can build workouts of different duration and complexity.
No need to go anywhere, plan anything special, wait for simulators, etc. No extra equipment and lots of space. You work only with your body weight. It is ideal for home use and even travel. I did 15, 10 or even 5 minutes (how many there were) and went on about my business.
Another undoubted plus of such training is that you will always see progress. When doing short interval training and alternating different exercises, you will never have a plateau, i.e. the stage of "stagnation", when you continue to practice day after day, and the body stops "responding" and giving away too much. Your body just doesn't take it as a habit. You will always see progress and, most importantly, you will begin to notice that every week you are capable of more.
Try it yourself to do a short intense workout of four exercises for the whole body.
You will need to use any interval timer where you can set two intervals - for exercise and rest, and the number of training laps. I recommend searching for tabata interval timer.
First, be sure to do a short joint warm-up *. And then learn and repeat the exercises several times to warm up the muscles and remember the sequence.
Exercises:
Training should be performed 4 circles at intervals: 43 seconds for exercise, 12 seconds for rest. There is no additional rest between rounds. The entire workout will take about 15 minutes.
Sample data for a timer:
(Where CYCLES is the number of rounds, i.e. = number of circles * number of exercises.)
The main condition for success - try to give all the best for each interval of time. Then even 5 minutes of training will seem difficult and burning to you.
After a workout, walk around the room for a few minutes to restore your breathing and slow your heart rate. And then do a short stretch**.
Contraindications for training on the Tabata system
- heart failure
- atherosclerosis
- hypertonic disease.
Benefits of Tabata training
- no special equipment and trainer required;
- no need for many hours of training, enough 5-10-15 minutes a day, 4-5 times a week;
- fat reduction and muscle strengthening, the results can be observed after 4 weeks of training according to the Tabata principle;
- available to people of any age and with any physical fitness, the main thing is not to overdo it with the load.
* Warm up:
** Stretching:
Editorial opinion may not reflect the views of the author.
In case of health problems, do not self-medicate, consult a doctor.
Do you like our lyrics? Follow us on social networks to be aware of all the latest and most interesting!
Reading time: 32 min
If you want to lose weight quickly and also improve your shape, then regular Tabata sessions are a great way to achieve your goal. We offer you the most complete guide to tabata workouts with a detailed description of their features and benefits, as well as a ready-made selection of tabata exercises + training schemes.
Tabata Workout: What is it?
Tabata training is a high-intensity interval training that aims to the maximum number of movements in the minimum time. Tabata has gained incredible popularity among practitioners due to a very simple and versatile technique. Tabata workouts, along with other types of high-intensity training, are gradually replacing classic aerobics and medium-intensity cardio from the schedule of fitness enthusiasts.
The history of tabata training
In 1996, Japanese physiologist and Ph.D. Izumi Tabata was conducting research in search of an effective way to increase the endurance of athletes. Izumi Tabata and a team of scientists from the National Institute of Fitness and Sports in Tokyo chose two groups of exercisers and conducted a six-week experiment. The medium intensity group worked five days a week for an hour, the high intensity group worked four days a week for 4 minutes.
After 6 weeks, the scientists compared the results and were amazed. The first group improved their aerobic performance (the cardiovascular system), but at the same time anaerobic parameters (muscles) remained unchanged. While the second group showed much more significant improvements in both the aerobic and anaerobic systems. The experiment clearly demonstrated that intensive interval training according to this method has a strong effect on both aerobic and anaerobic systems of the body.
The Tabata protocol has been tested in a rigorous scientific setting, and this has become one of the strongest evidence for the effectiveness of the training. Dr. Izumi Tabata is the author and co-author of over 100 scientific articles in the most famous sports publications in the world. His name has become a household name thanks to the invention of this training method, which is very popular all over the world.
What is the essence of tabata training?
Tabata workout has the following structure: 20 seconds maximum load, 10 seconds rest, repeat this cycle 8 times. It's one tabata round, it's only 4 minutes long, but it's going to be a really crazy 4 minutes! You have to give 100% if you want to get results from a short training session. The load must be sharp and explosive. In fact, tabata is a special case of high intensity interval training (HIIT or HIIT).
So, once again about the structure of the tabata round for 4 minutes:
There may be several such 4-minute tabata rounds depending on the total duration of your workout. Between tabata rounds, a rest of 1-2 minutes is expected. If you exercise at the maximum, then usually 3-4 tabata rounds are enough for a full load. In this case, the total duration of the workout will be about 15-20 minutes.
How is tabata different from cardio training?
How to do Tabata workouts the right way?
Tabata Workout Exercises
Basically, for tabata training, plyometric exercises, strength exercises with your own body weight, strength exercises with light weights are used. For example: , burpees, squats, hard accelerations, punches and kicks, sprints, etc. In principle, you can use any exercise for Tabata training, the main condition is to perform them at the maximum at a very fast pace.
Sample schemes for performing a 4-minute tabata round:
- All 4 minutes the same exercise is repeated in 8 sets
- Two exercises alternate with each other (ABABABAB)
- Two exercises alternate in pairs (AABBAABB)
- 4 sets of one exercise, then 4 sets of another exercise (AAAABBBB)
- Four exercises alternate with each other (ABCDABCD)
- Four exercises alternate in pairs (AABBCCDD)
- All 8 approaches are performed with different exercises (for example, for different muscle groups)
If you do not like to repeat the same exercises, then take a workout where several exercises alternate at once. If, on the contrary, you do not like to constantly change exercises during the session, then take the option with one or two exercises in the Tabata round.
How long do tabata workouts take?
One round of tabata lasts 4 minutes, then 1-2 minutes of rest and the next round begins. How many tabata rounds you can endure depends on your stamina. On average, 3-5 rounds are usually enough for a full-fledged Tabata workout, which is 15-25 minutes in time.
On the other hand, if you prefer longer programs, you can do Tabata workouts for 40-50 minutes. In this case, arrange the lesson in such a way that one ultra-intense round alternated with a less intense round. For example, 4 minutes you do explosive burpees, the next 4 minutes - calm plank. During such exercises, you will be able to restore your breath in order to give your best again in the next round.
- All about exercise
- All about the plank exercise
How often do you do tabata workouts?
If you want to lose weight, then do tabata workouts 3-4 times a week for 15-30 minutes or 2-3 times a week for 40-45 minutes. It is not recommended to engage in intense tabata workouts every day, as this greatly depletes the central nervous system and can lead to overtraining.
If you keep fit or want to add tabata training to strength training, then it is enough to do tabata 2 times a week for 15-30 minutes. You can do HIIT programs instead of classic cardio. Tabata exercises are best done after strength training if you do them on the same day. By the way, intensive loads according to the Tabata protocol are very useful if you have stagnated in the growth of muscle mass during strength training. Tabata exercises will not build muscle mass, but such programs are very suitable for breaking out of stagnation in the growth of strength indicators.
For fat burning, it does not matter what time to train according to the Tabata system: in the morning or in the evening. Focus on your biorhythms and individual capabilities. However, it is not recommended to engage in intense training on an empty stomach and before bedtime. Tabata workouts are very grueling and exhausting, so get ready to feel tired after class. Especially the first time, when the body is just adapting to the loads.
Is it possible to always do the same exercises?
Try to change the set of tabata exercises without repeating the same program more than three times in a row. Your body gets used to the loads, so with the same workouts, their effectiveness gradually decreases. Change not only the set of exercises, but also their order. For instance:
- 1 week tabata: burpees, horizontal runs, squats, 180 degree jumps
- 2 weeks tabata: high knees, push ups, jumping lunges, sumo squats
- 3rd week of tabata: horizontal run, squat, shin overlap run, burpee
- 4 weeks tabata: 180 degree jumps, spider plank, high knees, jump lunges
You can go back to old patterns, but try to change the order and add new tabata exercises. Below will be offered several ready-made plans with different exercises.
What is important to know!
If the training is performed according to the principle of 20 seconds work, 10 seconds rest, then this does not mean that this is really a tabata workout. For true tabata, you need to do the exercises for 20 seconds at your maximum capacity for the workout to become anaerobic. Your goal is to get the most reps in the least amount of time.
The load must be explosive and very intense, which is why Tabata training cannot be long. Usually 15-25 minutes is enough if you train at full strength. You can do Interval Tabata timer at a medium pace, but for best results, the workout should be short, fast, and very intense. If you like long workouts, then alternate between 4 minutes of high intensity and 4 minutes of low intensity.
Tabata exercises + ready-made workout plan
We offer you a ready-made training plan according to the system tabata for beginners, for advanced, as well as with an emphasis on the stomach, on the lower body, on the upper part. We offer you 4 exercises for one workout: one exercise for each tabata round (that is, one exercise is performed 4 minutes - 8 cycles). Accordingly, the lesson will last about 20 minutes without a warm-up and a hitch.
You can increase or decrease the duration of your workout, or change the exercises to suit your needs. You can also change the execution scheme (read more about this above), i.e. do not repeat the same exercise for all 4 minutes, but alternate two or four exercises in one tabata round. It doesn't matter how you build your workout, the main thing is that you perform each set at your maximum.
Intermediate Tabata Workouts
Option 1:
- Kick forward back (4 sets on each side)
- Elbow plank twists
Option 2:
- Skier
- Plank jumps with leg extension
Advanced Tabata Workouts
Option 1:
- Spider plank
Option 2:
- Push-ups (possible on your knees)
- Jump lunges
Tabata workout with dumbbells
- Dumbbell Squats (4 sets each side)
- Dumbbell chest press
- Lunge with body twist (4 sets each side)
Tabata workout with an emphasis on the thighs and buttocks
- Plyometric Side Lunge (4 sets each side)
- Breeding legs in a semi-squat
- Lunges in a circle (4 sets on each side)
Tabata workout with an emphasis on the stomach
Tabata workout with an emphasis on arms, shoulders and chest
- Triceps push-ups (4 sets each side)
- Push-ups right-left (can be performed on your knees)
- Shoulder Touch Plank
Thank you youtube channels for the gifs: mfit, shortcircuits_fitness, FitnessType, Redefining Strength, Live Fit Girl, Luka Hocevar.
The effectiveness of tabata for weight loss
Tabata workouts are very intense, they dramatically increase the heart rate and keep it at a high level throughout the session. Therefore you will be able burn a lot of calories even for a short session. The exact number of calories burned is determined individually depending on your fitness level. As a rule, more experienced practitioners burn fewer calories than beginners. On average, 10 minutes of Tabata workout can burn 150 calories.
But the most important advantage of tabata training is not the high calorie consumption, but the “afterburning effect”. This means that your body will actively burn fat for another 48 hours after training, thanks to which you will significantly speed up the process of getting rid of excess weight. For example, regular cardio workouts at an average pace do not give such an effect, so doing Tabata is much more productive for the result.
Tabata workouts are anaerobic, so they do not have a negative effect on muscle tissue, as opposed to the same cardio workouts. At the same time, they perfectly train the heart muscle and increase endurance. In addition, such high-intensity interval training increases the sensitivity of muscle tissue to insulin, which means it facilitates the fat burning process.
How quickly you can lose weight on tabata workouts depends on metabolism, the initial percentage of body fat, the regularity of exercise and, of course, nutrition. Remember that in order to get rid of excess fat, you need to eat with a calorie deficit so that the body begins to break down fat for energy. The optimal rate of weight loss with tabata training is 0.5 kg of fat per week. In the first week, a loss of 2-3 kg is possible due to getting rid of excess water in the body.
Benefits of Tabata Workouts:
- This is one of the most effective ways to lose weight and burn body fat, while the risk of losing muscle tissue is minimal.
- Classes are short in time, and in terms of efficiency they are not inferior to full-fledged one-hour programs.
- You will improve your aerobic (endurance) and anaerobic (muscle mass) performance.
- Tabata increases the sensitivity of muscle tissue to insulin, which means it simplifies the process of fat burning.
- You can do Tabata workouts at home, outdoors, on the playground, in the gym - anywhere.
- For tabata workouts, you don't need any additional equipment, you can do it with your own body weight (but you can also use weights).
- Regular HIIT training reduces the risk of developing diabetes and helps fight depression.
- Tabata workouts are very simple, understandable and clear in their structure, it is incredibly convenient to practice them.
Tabata workout timers: 3 ready-made options
In order to successfully engage in Tabata workouts, you will need a special timer with a countdown. But where can I get a tabata timer? We offer you 3 ready-made timer options for classes according to the Tabata protocol.
The simplest is to download the free tabata timer app for your smartphone. The programs are simple, convenient and customizable. You can change the number of intervals, adjust the exercise and rest times, the number of cycles. Exercises are accompanied by a sound signal, so you will definitely not miss the beginning and end of the workout.
Applications with tabata timers in Russian for Android:
- Tabata Timer: link
- Tabata Workout Timer: link
Applications with tabata timers in Russian for iPhone
- CrossFit Timer - interval tabata timer: link
- Tabata. Interval timer: link
2. Tabata timer video
Another option for practicing the Tabata protocol is to take special videos on youtube with a ready-made tabata timer. They are designed specifically for Tabata workouts - you just need to turn on the video and start practicing. The disadvantage of this method is that you cannot adjust the intervals yourself.
a) Tabata timer for 1 round with music (4 minutes)
b) Tabata timer for 1 round without music (4 minutes)
c) Tabata timer for 30 minutes with music
3. Sites with a ready-made tabata timer
If applications with tabata timers and videos do not suit you, then you can take sites with ready-made timer programs. Just open the page, set the required intervals and start practicing. Links will open in a new window:
- https://clck.ru/HJVvw
- Website with tabata timer in English: https://clck.ru/HJVxj
2. Fat Burning Tabata Workout (8 minutes)
3. FitnessBlender Tabata Workout (20 minutes)
4. Tabata workout: cardio + strength (30 minutes)
5. Tabata Workout by Monica Kolakowska (50 minutes)
The tabata system for weight loss requires compliance with two main conditions: proper nutrition and physical activity. Excess weight is better lost with cardio loads. Tabata workouts are just in the direction of cardio loads, only they have their big plus, namely the interval, which helps to make the exercises more effective.
Tabata slimming complex designed to increase stamina and speed up metabolism. And if the metabolism accelerates, then the burning of calories in the body will become more efficient.
This system is aimed at a good result, for short workouts. The fact is that it exceeds in its effectiveness many aerobic loads. The advantage is the interval in which the exercises are first performed at a fast pace, then a short break is taken and repeated again. Standard aerobic exercises do not immediately start the fat burning process and allow you to develop muscle endurance only after 40 minutes of training.
Tabata exercises for weight loss are designed for 4 minutes of intense exercise that develop endurance. But in order for the training to be effective, you must give all your best and follow the rules.
A set of exercises
First you need to perform a 20-second intensive phase of exercises called "Sprint", followed by 10 seconds. recreation. Let your body rest for a minute between sets. There should be about seven such approaches. Over time, increase the number of repetitions of one exercise that you perform in 20 seconds.
In fact, it may seem to many that nothing can be achieved in 4 minutes. But after the first lesson, you will already understand how much the body gives all the best and how much energy it spends on this complex. And since these exercises are designed to speed up the metabolism, and this is a process that does not give results too quickly, you will notice the first changes in a month. But still this month is worth the result.
When the process starts, you will begin to lose weight much faster. Plus, after a couple of weeks, you will notice that the body has really become more resilient and walking with friends or climbing stairs will no longer seem so scary.
The people began to call this technique "Prison training", and all because it puts a lot of stress on the body, bringing it to exhaustion, while you do not need any additional devices, and most importantly, it is suitable for both men and women.
This complex was developed and implemented by Dr. Izumi Tabata, who was convinced of his work by his students.
Rules that are taken into account when selecting exercises:
- They should involve all muscle groups. Since there is very little time, it is necessary that all the muscles work.
- You should feel like your body is tired after a workout.
- Exercises should be easy so that you do not have to follow and worry about the execution technique.
But, just like before any aerobic exercise, do a little warm-up, like running in place for 5 minutes.
If you have just taken up this workout, then choose the option for beginners, we have selected the most important exercises for the entry level.
- Half squat so that the hips are parallel to the floor;
- 10 seconds rest;
- Pushups;
- 10 sec. recreation;
- Exercise "bike", lying on your back;
- 10 sec. recreation;
- Lunges forward, alternating legs;
- Relaxation.
This counts as one approach. After each such cycle of exercises, take a minute break. Try to do each exercise the maximum number of times in 20 seconds. Don't be discouraged if at first you only get to do a small amount, it's still good for beginners. After a few workouts, when endurance increases, you will notice how new possibilities open up in you.
If you are already a more advanced athlete and understand that you are capable of more, and have also been engaged in regular aerobic exercise before, then you should try the program:
- deep;
- 10 seconds rest;
- Quick lunges, alternately on each leg;
- 10 seconds rest;
- Exercise "Snail" - lie down, bend your knees and put on the floor, bend the body;
- 10 seconds rest;
- Push ups. This time, you need to do the opposite. Take a chair, turn your back to it and put your hands on it. Lower and raise the body with your hands, leaning on a chair;
- 10 seconds rest;
- Regular push ups. Try to do this exercise as deeply and quickly as possible;
- 10 seconds rest;
- Running in place, lifting your hips high;
- 10 seconds rest;
- regular plank on bent arms;
- 10 seconds rest.
After the cycle, also take a minute break and perform 7 more repetitions.
It is also an important rule that it is necessary to give the body time to recover and rest. Perform the complex every other day.
Observe the correct breathing, namely inhale through the nose, and exhale through the mouth. Do not be afraid to breathe too often, because during intense exercise it is necessary, so our body is saturated with oxygen.
Drink enough water. An adult needs a day. Do not drink a lot of water during the workout, but it is still worth taking a couple of sips during the minute rest phase. But after training, be sure to replenish the water-salt balance.
The ideal end to such a workout would be a short walk, or, which will help unload the muscles to remove lactic acid.
In order to understand when to start exercises and when to finish, use a stopwatch, or rather, install a special program that will notify you about the phases.
But it should be understood that training will not be effective enough if you do not adhere to proper nutrition and continue to saturate your body with harmful and high-calorie foods. We want to provide you with some important nutrition rules that will help you lose weight in combination with exercise.
Nutrition rules
- Drink enough water, which also helps in speeding up the metabolism;
- Give up sugar and white flour - these are one of the main opponents of a good figure;
- Don't eat fried food. Give preference to boiled, baked, or steamed food;
- Eat more fruits and vegetables;
- Do not eat fatty fish and meat;
- Buy low-fat dairy products (up to 5%). But you should not buy fat-free foods, because they do not benefit the body;
- Give up fast foods and sugary carbonated drinks, they only add appetite;
- Limit consumption and favor natural dressings.
So a few dietary restrictions in combination with exercises will help you see an excellent result in a month.
Tabata has already become popular around the world and has many reviews. Its benefits have been proven by both doctors and great coaches. The main task is to increase endurance, make the heart work better, and therefore make the body healthier. And if such training also takes place in the fresh air, then the benefits will be enormous. You can also introduce friends to such a system, because playing sports together is more fun. Love yourself and your body, take care of it and then it will answer you with gratitude.
THESE ARTICLES WILL HELP YOU LOSE WEIGHT
Your feedback on the article:
This is a high-intensity interval training method invented by Japanese doctor Izumi Tabata.
The bottom line is to do the exercise with all your might for 20 seconds, and then rest for 10 seconds. Eight such rounds fit into four minutes.
A workout may include one or more exercises. Tabata often consists of eight different exercises.
What are the benefits of tabata
1. Excellent fat burner
Study Exercise Intensity and Energy Expenditure of a Tabata Workout The University of Wisconsin at La Crosse showed that tabata causes men and women to burn about 15 kcal per minute - a great indicator for those who want to lose weight. For comparison: 1 minute of quiet running (8 km / h) burns Calories Burned Calculator 9 kcal.
In addition, when you give all your best, your metabolism speeds up: the body begins to use energy faster to maintain basic functions.
This means you burn more calories even when you're not doing anything.
So, scientists from Auburn University found Tabata interval exercise: Energy expenditure and post-exercise responses that after a 4-minute tabata of jumping squats, the metabolic rate doubles for at least 30 minutes.
2. Increases aerobic and anaerobic endurance
Izumi Tabata and his team explored Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max how the intensity of training affects the preparation of athletes. For six weeks, one group of athletes trained with medium intensity (SI), and the second - with high intensity (HI). The SI group trained five days a week for an hour, and the VI group trained four days a week for four minutes.
As a result, the work of the aerobic system improved in the SI group (VO2max - the amount of oxygen consumed - increased by 5 ml / kg / min), but the anaerobic system indicators remained almost unchanged. The second group also had an increase in aerobic system performance (VO2max increased by 7 ml/kg/min), and anaerobic endurance increased by 28%.
The aerobic system works during light, low-intensity exercise (jogging, walking, gentle cycling). The anaerobic system is activated during short-term heavy loads (sprinting, lifting heavy weights with low reps, explosive movements) or long-term intense loads (high-intensity interval training, middle distance running).
The development of different types of endurance will improve your performance in any sport and will come in handy in everyday life. It will be easier for you to climb stairs, carry heavy things and perform similar household tasks.
3. Spends a minimum of time
Even the busiest person can find some time to warm up and have a 4-minute tabata.
You can exercise for just four minutes a day and get as much or more benefit than an hour of cardio.
How to practice
For training to be effective, you need to follow a few rules:
- Warm up. Before tabata, do a few cardio exercises with medium intensity: jumping jacks, running in place, jumping rope, do a joint warm-up: rotation of the limbs, tilts, turns. This will help increase the pulse and warm up the muscles a little.
- Give it your all. Every 20 seconds of training, you do exercises at the limit of your ability, and it doesn’t matter if the interval is the first or the last. If you slowly squat or do regular push-ups to conserve strength, this is just interval training, not tabata.
- Observe interval times. Setting a timer on your phone is inconvenient, because you constantly have to start it again. Use .
What exercises to do
The tabata protocol can be used to perform many different movements. Here are the classic options:
- rowing on the simulator;
- athletic sledding;
- , air or with dumbbells;
- the exercise " ";
Choose exercises that involve a lot of muscles. Isolated (one muscle group works) and isometric exercises (you do not move, the muscles tighten to maintain position; a good example is) leave for other workouts.
How to track your progress
Count the number of repetitions in each approach and write down their sum. If you slip or forget, at least remember the number of repetitions in the last approach: it can be used to judge your preparation.
Try to make each workout better than the last.
Where to get training
There are many videos on the Internet with workouts lasting up to 30–40 minutes, but sets of exercises over four minutes can hardly be called tabata. Since you need to give it your all, eight intervals can be hell and it's good if you can finish them without reducing the intensity. If at the end you slide down to 50-60% of the maximum effort, the benefits of training also decrease.
Alternatively, you can take a break after completing one 4-minute tabata before moving on to the next. In this case, the body will have time to recover, and you will again be able to give all your best.
Lifehacker has compiled two collections of Tabata-style workouts: for beginners and advanced.
Workouts for beginners
Training for advanced athletes
One of the most unique, fast and active weight loss programs is Tabata. Its advantage lies in saving time in training, since even for the most effective result, no more than five minutes a day is enough. Such exercises are suitable for busy people who have very little time for active sports.
Until recently, this system was available only to a few, but now it is already being practiced by a large number of people, and very successfully. Another advantage is its accessibility, since any exercises can be found on the Internet and can be safely practiced at home, devoting a minimum amount of time to them.
Instructors and fitness trainers are not very supportive of this method of losing weight, believing that the exercises need constant monitoring by specialists. It is clear that this program is simply not beneficial for them, and therefore their opinion is not the highest priority.
What is the Tabata system?
What is this system? Basically, Tabata involves interval training, during which a person first gives all the best, not sparing his strength, and then rests for a while, restoring his breath. Thus, the muscles receive both the tone and the rest they need to recover.
Various experiments have been carried out, proving that such short workouts increase the oxygen supply and its absorption in the body by 15%. The uniqueness is not excluded in the aerobic and anaerobic load, which increases the efficiency of the lungs.
This highly effective fat burning system allows you to engage all muscle groups with minimal effort. You need to practice for 20 seconds, and then rest for 10 seconds, and combine the workout in such a way that it does not go beyond the time parameters of 5 minutes.
From the outside, it seems that this is too simple and completely unrealistic, but in fact, even such a short workout requires a certain hardening and willpower of the person himself.
How many calories does she burn? Given the duration of four minutes, at least 55 calories are spent, but this is not so important, something else is important - the metabolism improves 15 times. This also applies to the state of rest when you sleep or rest.
Tabata exercises for women
From the very first lessons, it is best to choose lighter exercises without weight and additional loads, and after getting used to it, you can already complicate the program.
Tabata exercises for women are a real treasure trove of time saving and real weight loss effect. Due to the endurance of rest and strenuous exercise, it is subcutaneous fat that is burned, which is basically the last one to leave. Loads can improve heart function and achieve a good relief body, having only a few minutes and a stopwatch, perhaps a timer, this is at the discretion of everyone.
Ever since the very first study, they have established the difference between a person exercising according to the protocol and an athlete spending at least an hour daily in the gym. It turned out that Tabata guarantees a greater loss of subcutaneous fat than various simulators, and the secret lies in the intensity itself.
The faster and stronger a person gives all the best, the greater the result he gets in the end. Fast work has repeatedly confirmed its effectiveness, in contrast to a long and not very intense workout.
It is best to even exercise outside if possible, as this will allow you to absorb more oxygen during exercise, and, therefore, provide your muscles with energy and better body weight loss.
The most important thing is to choose the exercises that are suitable for yourself and not feel sorry for yourself for at least a few minutes. This is just a moment compared to the hours spent in the gym, but the result will be much better and the nervous system will not be in such tension.
Work on oneself has not bothered anyone yet, but along with the improvement in the condition of the body, the general self-esteem of a person also improves.
Video on the topic of the article