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Tabata workout: a brief guide

Tabata workout: a brief guide


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By Voja Budrovac

What if we tell you that Tabata has something that most people want from their workout? It’s short and gives amazing results quickly. It’s also great for beginners and it’s great for those who are in good shape. With this, it’s an excellent way to burn excess fat! So, no matter if you are looking for the best fitness trainer online, or you want to work out on your own, Tabata may just be the right choice for you. Today, we give you a brief guide through Tabata workout.

Tabata workout: what do you need to know?

Lack of time shouldn’t be your excuse not to exercise. As we said – if you don’t have much time to exercise, try Tabata workout. It only takes about half an hour and it gives great results quickly. If you’re not sure how to do it, you can ask the gym instructor to show you some tips or even get virtual personal trainer. Training can be both aerobic and anaerobic, and it consists of a series of short and quick exercises. These can be: sit-ups, push-ups, squats, lunges, planks, running, rope jumping, burpees etc.

Person's sneaker on a bench - Tabata workout
if you don’t have much time to exercise, try Tabata workout.

What is important to know is that each series lasts 20 to 45 seconds. During this period, you should do your exercise with maximum strength and speed. Then you have a break from 10 to 20 seconds. You will need to repeat this four to ten times. You can combine exercises, so they can be done alternately. For example, push-ups can be done for the upper body and squat with the lower body. So, while one part of the body exercises, the other has time to rest.

How long till you see results?

We know that the million-dollar question is: how soon can you see results? Still, this is a complex question. It all depends on your body type and your goal. Our recommendation would be to try out an eight-week plan and see. As we said, maybe your goal is to lose weight and this can be different than toning up.

A bit of history

This type of training was developed in the mid-1970s by Izumi Tabata from Tokyo. He was the coach of Japanese ice-skaters and discovered that when skaters perform high-intensity workouts for 20 seconds, which alternates with breaks of 10 seconds, their endurance increases. A 1996 study found that athletes who trained like this four times a week improved in fitness and strength just like a control group of athletes who trained five times a week with regular longer workouts.

A girl exercising with dumbbells
Tabata’s way of exercising has many benefits.

Of course, you don’t even have to go out to practice Tabata. You can easily get online gym instructor and save time while improving your skills at home. As you may imagine, the Tabata way of exercising has many benefits. In addition to being a great way to burn excess fat, you can exercise anywhere and anytime. It can be independent training, advanced exercisers, or an activity at the end of the training.

Where to start?

If you are a beginner, start slow. And we mean: really start slow. You can start with twice a week, and as the training increases, the number of repetitions should be increased. Depending on your goal, you can aim to do Tabata five or more times a week.

How to start?

Choose exercises that involve as many muscles as possible. When you decide on the activity you want to do, set up your timer. Start with 20 seconds of workout and 15 seconds break. Keep in mind that any exercise can be hard for beginners. Be gentle with yourself and try not to push too hard.

Important notice

You should warm up before every practice and stretch out after every practice. So, at least five minutes before the training begin, and the same amount of time should be set aside for stretching exercises at the end of the activity. As Tabata training is short but extremely strenuous, you need to start exercising gradually to avoid injuries. It is recommended to initially do only three or four cycles with half of your strength until the muscles adapt. If you haven’t done any exercises before, be sure to get clearance from your doctor.

man doing plank
You should warm up before every practice and stretch out after every practice.

How many calories can you burn?

Many people have a constant war with calories. So the next logical question would be: how many calories can you burn with Tabata? Again, this is a complex question. It depends on your practice and repetitions and even your menstrual cycle. And there’s your age, gender and overall health issues. In any case, there are many factors that can impact your exercise.

Still, some studies show that it can burn up to an incredible 15 calories per minute. And this just by doing a half an hour workout. In addition, 30 minutes later, the overall metabolic functions are doubled. By comparison, this means that you would need five times as much time, or 20 minutes of typical cardio exercises for the results you achieve in 4 minutes of Tabata training.

Is Tabata for me?

If you want short, efficient, and quick results, yes, a Tabata workout can be for you. Here are some numbers that will surely grab your attention: you practice for 40 minutes and then rest for half an hour. During that time, you can burn up to 600 calories. And in the next 12 hours, another 150 will melt. And if you don’t want to lose weight, it’s great for toning up your body. In any case, always follow your doctors’ orders and remember to start slow – even if you are in the best shape ever.

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