Even if you have only 15 minutes of free time, workouts with a higher effect are available to you than from long-term fitness classes. 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 grown significantly slimmer and has drawn a beautiful relief. All this time I was at home for 15 minutes a day.
How? I'll tell you now.
Short workouts are based on a principle developed and proven by the 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 to long-term fitness exercises. And also to increase the body's aerobic endurance by 14%, and to increase its anaerobic capacity by 28%.
What a 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 composed 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 exercise technique, and give all the best at the same time in every movement.
For example, do 4 exercises in succession 4 circles in a row at intervals: 35 seconds - for the exercise, 12 seconds - for a short rest and transition to the next. 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 so that fat is burned faster.
Izumi Tabata has shown that such training takes place at 70% of the VO2 max and can lead to a simultaneous increase in aerobic and anaerobic endurance. During training, the number of mitochondria that can oxidize fats increases, speeding up the metabolism by about 15 times compared to the basic metabolism.
Best of all, this approach helps 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 to recover, and it has to use its own source of energy while you rest, work, sleep, eat and do your own thing. As long as you do not make 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 female clients.
Great, isn't it?
All it takes is 15 minutes a day or less. By this principle, you can build workouts of different duration and complexity.
You don't need to go anywhere, plan anything special, wait for simulators, etc. No additional equipment or large space. You only work with your body weight. This is ideal for home use and even travel. I did 15, 10 or even 5 minutes (how much was) and went further on business.
Another undoubted plus of such training is that you will always see progress. When doing just short interval workouts and alternating different exercises, you will never have a plateau, i.e. the stage of "stagnation", when you continue to practice from day to day, and the body stops "responding" and giving up excess. Your body just doesn't take it as a habit. You will always see progress and, most importantly, you will begin to notice that you are capable of more every week.
Try doing a short, intense workout of four full-body exercises yourself.
You will need to use any interval timer where you can set two intervals, exercise and rest, and the number of laps of the workout. I recommend searching for tabata interval timer.
Be sure to do a short joint warm-up first *. And then practice and repeat the exercises several times to warm up the muscles and remember the sequence.
Exercises:
The workout should be performed 4 laps at intervals: 43 seconds for exercise, 12 seconds for rest. There is no additional rest between circles. The entire workout will take about 15 minutes.
Sample data for a timer:
(where CYCLES is the number of rounds, i.e. \u003d number of circles * number of exercises.)
The main condition for success is to try to give all your best for each time interval. Then even 5 minutes of training will seem difficult and burning to you.
After exercising, walk around the room for a few minutes to catch your breathing and slow your heart rate. And then do a short stretch **.
Contraindications for training according to the Tabata system
- heart failure
- atherosclerosis
- hypertonic disease.
Benefits of Tabata training
- no special equipment and trainer needed;
- you do not need many hours of training, 5-10-15 minutes a day is enough, 4-5 times a week;
- reduction of body fat and strengthening of muscles, the results can be observed after 4 weeks of training according to the Tabata principle;
- accessible 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 your doctor.
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Reading time: 32 min
If you want to lose weight quickly, as well as improve your shape qualitatively, then regular exercises on the Tabata protocol are an excellent 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 workout is a high-intensity interval training that aims to accomplish the maximum number of movements in the minimum time. Tabata has gained incredible popularity among practitioners thanks to a very simple and versatile technique. Tabata workouts along with other types of high-intensity workouts are gradually replacing classical aerobics and medium-intensity cardio from the schedule of fitness enthusiasts.
History of Tabata Training
In 1996, Japanese physiologist and Ph.D. Izumi Tabata conducted 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 selected two training groups 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 the anaerobic parameters (muscles) remained unchanged. While the second group showed much more significant improvements in the performance of both aerobic and anaerobic systems. The experiment clearly demonstrated that intense interval training using 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 is one of the strongest evidence for the effectiveness of training. Dr. Izumi Tabata has authored and co-authored over 100 scientific articles in the world's most renowned sports publications. His name became 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. This is one tabata round, it only lasts 4 minutes, but it will be a really crazy 4 minutes! You have to give 100% if you want to get results from a short training session. The load should 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 can 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 assumed. If you practice at the maximum, then 3-4 tabata rounds are usually enough for a full load. In this case, the total training duration will be about 15-20 minutes.
How is tabata different from cardio?
How to do Tabata workouts correctly?
Exercises for Tabata Workouts
Basically, plyometric exercises, strength exercises with own body weight, strength exercises with light weight are used for tabata training. For example: burpees, squats, quick accelerations, punches and kicks, sprints, etc. Basically, you can use any tabata workout exercises, the main condition is to perform them at the maximum at a very fast pace.
Sample schemes for a 4-minute tabata round:
- The same exercise is repeated for all 4 minutes in 8 sets
- Two exercises alternate with each other (ABABABAB)
- Two exercises alternate in pairs (ААBBAABB)
- 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 different exercises (for example, on different muscle groups)
If you don't like repeating 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 does it take to do tabata workouts?
One round of tabata lasts 4 minutes, followed by 1-2 minutes of rest and the next round begins. How many tabata rounds you can handle depends on your stamina. On average, 3-5 rounds are usually enough for a full-fledged tabata workout, in time it is 15-25 minutes.
On the other hand, if you prefer long programs, you can do Tabata workouts for 40-50 minutes. In this case, structure 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 bar... During these exercises, you will be able to catch your breath so that in the next round you will do your best again.
- All about exercise
- All About Plank Exercise
How Often Do Tabata Workouts?
If you want to lose weight, 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 severely depletes the central nervous system and can lead to overtraining.
If you keep fit or if you want to add tabata training to strength training, then it is enough to practice tabata 2 times a week for 15-30 minutes. You can easily 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 a stagnation in the growth of muscle mass during the period of strength training. With tabata exercises, you will not build muscle mass, but such programs are very suitable for getting out of stagnation in the growth of strength indicators.
For fat burning, it does not matter what time you 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 bed. Tabata workouts are very grueling and exhausting, so be prepared to feel tired after the session. Especially the first time, when the body is only adapting to stress.
Can you 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 stress, so when you train the same, their effectiveness gradually decreases. Change not only the set of exercises, but also their order. For instance:
- 1 week of tabata: burpee, horizontal running, squats, jumping 180 degrees
- 2 week of tabata: running with high knees, push-ups, jumping lunges, sumo squats
- 3 week of tabata: horizontal running, squats, jogging with an overlap, burpee
- 4 week of tabata: jumping 180 degrees, spider plank, running with high knees, jumping in lunges
You can go back to the old schemes, 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 workout is performed on 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 less time.
The load should be explosive and very intense, which is why a tabata workout cannot be long-term. Usually 15-25 minutes is enough if you train at full strength. You can practice interval time on a tabata timer at a medium pace, but for best results, your 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 for the system tabata for beginners, advanced, and with an emphasis on the abdomen, lower body, upper body... We offer you 4 exercises for one workout: one exercise for each tabata round (that is, one exercise is performed for 4 minutes - 8 cycles). Accordingly, the lesson will last about 20 minutes without warm-up and hitch.
You can lengthen or shorten the duration of your workout, or substitute exercises that are more suitable for you. You can also vary the execution scheme (more about this was written 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 structure your workout, the main thing is that you perform each set at your maximum.
Medium Tabata Workout
Option 1:
- Kick forward backward (4 sets on each side)
- Twists in the elbow plank
Option 2:
- Skier
- Jumping in the plank with leg spread
Advanced Tabata Workouts
Option 1:
- Spider Plank
Option 2:
- Push-ups (can be on your knees)
- Jumping lunges
Dumbbell Tabata Workout
- Dumbbell Squats (4 sets on each side)
- Dumbbell press for chest muscles
- Lunge with a turn of the body (4 sets on each side)
Tabata workout with a focus on the hips and glutes
- Plyometric Side Lunge (4 sets on each side)
- Breeding legs in a semi-squat
- Loops in a circle (4 sets on each side)
Tabata workout with a focus on the stomach
Tabata workout focusing on arms, shoulders and chest
- Triceps push-ups (4 sets on each side)
- Push-ups right-left (can be done on your knees)
- Shoulder-touch plank
Thanks to youtube channels for 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 high throughout the session. Therefore you can burn a lot of calories even in a short lesson. The exact number of calories burned is determined individually depending on your fitness level. As a rule, more experienced trainees burn fewer calories than beginners. On average, 10 minutes of tabata workout can burn 150 calories.
But the most important benefit of tabata training is not 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 losing weight. For example, ordinary cardio workouts at an average pace do not give such an effect, so doing tabata is much more productive for the result.
Tabata training is anaerobic exercise, so they do not have a negative effect on muscle tissue, unlike the same cardio workouts. At the same time, they perfectly train the heart muscle and increase endurance. In addition, high-intensity interval training (HIIT) increases the sensitivity of muscle tissue to insulin, which makes it easier to burn fat.
How quickly you can lose weight on a tabata workout depends on metabolism, the initial percentage of body fat, the regularity of the exercise and, of course, nutrition. Remember, eating a calorie deficit is essential to getting rid of excess fat so that the body starts breaking 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:
- It is one of the most effective ways to lose weight and burn body fat while minimizing the risk of losing muscle tissue.
- Classes are short in time, and in terms of efficiency they are not inferior to full-fledged hour programs.
- You will improve your aerobic (endurance) and anaerobic (muscle mass) performance.
- Tabata increases the sensitivity of muscle tissue to insulin, which makes it easier to burn fat.
- You can do tabata workouts at home, outdoors, on the playground, in the gym - anywhere.
- For tabata training, you do not need additional equipment, you can work with your own body weight (but you can also do weights).
- Regular HIIT training reduces the risk of diabetes and helps fight depression.
- Training according to the Tabata protocol is very simple, understandable and clear in its structure, it is incredibly convenient to train according to them.
Timers for Tabata Workouts: 3 Ready-Made Options
In order to successfully do Tabata workouts, you will need a special timer with a countdown. But where can you get a tabata timer? We offer you 3 ready-made timer options for practicing the Tabata protocol.
The simplest thing is to download a 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 time, the number of cycles. The exercises are accompanied by an audible signal, so you will definitely not miss the beginning and end of your workout
Applications with tabata timers in Russian for Android:
- Tabata Timer: link
- Tabata Workout Timer: link
Apps with tabata timers in Russian for iPhone
- CrossFit Timer - interval tabata timer: link
- Tabata. Interval timer: link
2. Video with tabata timer
Another option for practicing the Tabata protocol is to take special videos on youtube with a ready-made tabata timer. Designed specifically for Tabata workouts - you just need to play the video and start exercising. 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 apps with tabata timers and video don't suit you, then you can take sites with ready-made timer programs... You just open the page, set the necessary intervals and start practicing. Links will open in a new window:
- https://clck.ru/HJVvw
- A website with a tabata timer in English: https://clck.ru/HJVxj
2. Fat Burning Tabata Workout (8 minutes)
3. Tabata workout from FitnessBlender (20 minutes)
4. Tabata workout: cardio + strength (30 minutes)
5. Tabata workout from Monica Kolakovskaya (50 minutes)
The slimming tabata system requires compliance with two main conditions: proper nutrition and physical activity. Excess weight goes away better with cardio. Tabata workouts relate exactly to the direction of cardio loads, only they have their big plus, namely interval, which helps to make exercises more effective.
Slimming tabata complex designed to increase stamina and speed up metabolism. And if the metabolism speeds up, then the burning of calories in the body will become more efficient.
This system is aimed at good results for short workouts. The fact is that it exceeds many aerobic loads in its effectiveness. The advantage is the interval, in which, at first, the exercises are performed at a fast pace, then a short break is taken and repeated again. Standard aerobic exercise does not immediately trigger the fat burning process and only builds muscle endurance after 40 minutes of training.
Tabata slimming exercises are designed for 4 minutes of intense exercise that builds endurance. But in order for the training to be effective, you need to give your best and follow the rules.
A set of exercises
To begin with, you need to complete a 20-second intensive phase of exercises called "Sprint", followed by 10 seconds. recreation. Rest for a minute between sets. There should be about seven such approaches. Over time, increase the number of repetitions of one exercise, which 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 is giving 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 start losing weight much faster. Plus, after a couple of weeks you will notice that your 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 adaptations, 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 with his students.
The rules that are taken into account when selecting exercises:
- They should target all muscle groups. Since time is very short, it is necessary for all muscles to work.
- You should feel like your body is tired after training.
- The exercises should be light so that you don't have to follow and worry about the technique.
But, just like before any aerobic activity, do a small warm-up, such as jogging in place for 5 minutes.
If you have just started 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 of rest;
- Pushups;
- 10 sec. recreation;
- Exercise "bike", lying on your back;
- 10 sec. recreation;
- Lunge forward, alternating legs;
- Relaxation.
This counts as one approach. After each such exercise cycle, take a minute off. Try to do each exercise as many times as possible in 20 seconds. Do not be discouraged if at first you only get to complete a small amount, it is still good for beginners. After a few workouts, as your stamina improves, you will notice new opportunities open up.
If you are already a more advanced athlete and understand that you are capable of more, as well as previously engaged in regular aerobic exercise, then you should try the program:
- Deep;
- 10 seconds of rest;
- Fast lunges, alternately on each leg;
- 10 seconds of rest;
- Exercise "Snail" - lie down, bend your knees and put on the floor, bend the body;
- 10 seconds of rest;
- Push ups. This time it is necessary to do the opposite. Take a chair, turn your back to it and lean against it with your hands. Lower and raise the body with your hands, leaning on a chair;
- 10 seconds of rest;
- Regular push-ups. Try to do this exercise as deeply and quickly as possible;
- 10 seconds of rest;
- Running in place, raising your hips high;
- 10 seconds of rest;
- the usual plank on bent arms;
- 10 seconds rest.
After the cycle, take a minute break and do 7 more repetitions.
An equally important rule is 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, thus, our body is saturated with oxygen.
Drink plenty of water. An adult needs a day. Don't drink a lot of water during your workout, but take a few sips during the 1 minute rest phase. But after training, be sure to replenish the water-salt balance.
The ideal end to this workout is a short walk, or one that 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 better, install a special program that will notify you about the phases.
But it is worthwhile to understand that training will not be effective enough if you do not adhere to proper nutrition and continue to saturate your body with unhealthy and high-calorie foods. We want to provide you with some important nutritional guidelines to help you lose weight with exercise.
Nutrition rules
- Drink plenty of water, which also helps in speeding up your metabolism;
- Give up sugar and white flour - these are some of the main opponents of a good figure;
- Don't eat fried foods. Give preference to cooked, baked, or steamed food;
- Eat more fruits and vegetables;
- Do not eat fatty fish and meat;
- Buy dairy products with low fat content (up to 5%). But you should not buy low-fat foods, because they do not benefit the body;
- Give up fast foods and sugary carbonated drinks, they only add to your appetite;
- Limit consumption and favor natural dressings.
This is how a few dietary restrictions in combination with exercise will help you see excellent results in a month.
Tabata has already become popular all over the world and has many reviews. Its benefits have been proven by both doctors and great trainers. The main task is to increase endurance, make the heart work better, and therefore make the body healthier. And if such training takes place in the fresh air, then the benefits will be enormous. You can also attach friends to such a system, because it is more fun to go in for sports together. Love yourself and your body, take care of it and then it will answer you with gratitude.
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This is a high-intensity interval training method invented by the Japanese doctor Izumi Tabata.
The bottom line is to do the exercise with all your strength for 20 seconds, and then rest for 10 seconds. Eight such rounds fit into four minutes.
A workout can include one or more exercises. Tabata often consists of eight different exercises.
What are the benefits of tabata
1. Perfectly burns fat
Study Exercise Intensity and Energy Expenditure of a Tabata Workout The University of Wisconsin at La Crosse has shown that tabata causes men and women to spend about 15 kcal per minute - a great indicator for those looking to lose weight. For comparison: 1 minute of quiet running (8 km / h) burns Calories Burned Calculator 9 kcal.
In addition, when you give your best, your metabolism accelerates: the body begins to spend energy faster to maintain basic functions.
This means that you burn more calories even when you are not doing anything.
So, scientists from Auburn University found out Tabata interval exercise: Energy expenditure and post-exercise responsesthat after a 4-minute jump squat tabata, the metabolic rate doubles for at least 30 minutes.
2. Increases aerobic and anaerobic endurance
Izumi Tabata and his team investigated Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2maxhow training intensity affects athletes' fitness. For six weeks, one group of athletes was engaged with medium intensity (SI), and the second - with high intensity (VI). 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 SI group improved the work of the aerobic system (VO2max - the amount of oxygen consumed - increased by 5 ml / kg / min), but the anaerobic indicators remained almost unchanged. The second group also showed an increase in the indices of the aerobic system (VO2max increased by 7 ml / kg / min), and anaerobic endurance increased by 28%.
The aerobic system works during light and low intensity activities (jogging, walking, quiet cycling). The anaerobic system is activated during short-term heavy loads (sprinting, lifting large weights with a low number of repetitions, explosive movements) or long-term intense loads (high-intensity interval training, running at medium distances).
Developing 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 everyday tasks.
3. Spends a minimum of time
Even the busiest person can find some warm-up time and a 4-minute tabata.
You can exercise for as little as four minutes a day and get as many or even more benefits than an hour of cardio.
How to do
For training to be effective, you need to follow a few rules:
- Warm up... Before the tabata, do some cardio exercises with medium intensity: jumping jacks, running on the spot, jumping rope, do a joint warm-up: rotation of the limbs, bends, turns. This will help increase your heart rate and warm up your muscles a little.
- Give it your all... Every 20 seconds of training, you do exercises at the limit of your ability, and it does not matter which interval is the first or the last. If you are doing slow squats or measured push-ups to conserve strength, this is just interval training, not tabata.
- Observe time intervals... Setting the timer on your phone is inconvenient, since you constantly have to start it again. Use.
What exercises to do
Many different movements can be performed with the tabata protocol. Here are the classic options:
- rowing on a simulator;
- riding athletic sleds;
- , air or with dumbbells;
- an exercise " ";
Choose exercises that use a lot of muscles. Isolated (one muscle group works) and isometric exercises (you do not move, the muscles tense to maintain position; a good example is) leave for other workouts.
How to track your progress
Count the number of repetitions in each set and write down the amount. If you get confused or forget, at least remember the number of repetitions in the last set: 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 have to give your best, eight intervals are going to be hell and it's good if you can finish them without lowering the intensity. If you end up rolling down to 50-60% of your maximum effort, the benefits of your workout diminish as well.
Alternatively, you can rest after completing one 4-minute tabata and only then proceed to the next. In this case, the body will have time to recover, and you will again be able to give your best.
Lifehacker has compiled two sets of tabata-style workouts: for beginners and advanced.
Training for beginners
Workouts for advanced athletes
One of the most unique, fast and active weight loss programs is tabata. Its advantage lies in saving time during 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.
Quite 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 plus is its availability, since any exercises can be found on the Internet and can be calmly practiced at home, giving them a minimum amount of time.
Instructors and fitness trainers are not very supportive of this method of losing weight, believing that exercise needs constant monitoring by specialists. It is clear that this program is simply not beneficial to them, therefore their opinion is not the highest priority.
What is the Tabata system?
What does this system consist of? 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 breathing. In this way, the muscles receive both the tone and the rest they need to recover.
Various experiments have been carried out, proving that such short training sessions increase oxygen supply and absorption in the body by 15%. The uniqueness is not excluded in aerobic and anaerobic exercise, which increases the performance of the lungs.
This highly effective fat burning system allows you to target all muscle groups with minimal effort. You need to practice for 20 seconds, and then rest for 10 seconds, and so combine the workout so 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 training session requires a certain tempering and willpower of the person himself.
How many calories does it burn? Considering the duration of four minutes, at least 55 calories are spent, but this is not so important, another thing is important - the metabolism improves 15 times. This also applies to the state of rest when you sleep or rest.
Exercises Tabata 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.
Exercise Tabata for women is a real treasure of time saving and real weight loss effect. Due to the endurance of rest and strenuous exercise, it is the subcutaneous fat that is burned, which leaves, basically, the very last. With loads, you can improve the work of the heart and achieve a good relief body, having with you only a few minutes and a stopwatch, perhaps a timer, this is at the discretion of everyone.
Since the very first studies, the difference between a person exercising on a protocol and an athlete spending at least an hour every day in the gym has been established. It turned out that Tabata guarantees a greater loss of subcutaneous fat than various exercise machines, and the secret lies in the intensity itself.
The faster and harder a person puts in the best, the more result he gets in the end. Fast work has proven its effectiveness more than once, in contrast to a long and not very intense workout.
It is best to even work out on the street, 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 right exercises for yourself and not feel sorry for yourself for at least a few minutes. This is just an instant compared to the hours spent in the gym, but the result will be much better and the nervous system will not be so stressed.
Work on oneself has not bothered anyone yet, but along with the improvement of the state of the body, the general self-esteem of a person also improves.
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