High-intensity interval training (HIIT) has been a buzz word in the fitness industry for years now. With its proven effectiveness in burning fat and building muscle, it’s no wonder everyone’s jumping on the HIIT bandwagon.
But what exactly is Tabata training and how does it fit into HIIT? Tabata is a type of HIIT that involves short bursts of intense exercise followed by even shorter rest periods. In this article, we’ll explore the power of Tabata training and how it can help you torch calories like never before.
What is Tabata Training?
Tabata training was created by Dr. Izumi Tabata, a Japanese scientist, in the late 1990s. He developed the Tabata method while working with the Japanese speed skating team.
The method involves performing an exercise at maximum intensity for 20-second intervals followed by 10 seconds of rest, for a period of 4 minutes. This cycle is repeated 8 times, totaling a 4-minute workout.
: Benefits of Tabata Training
One of the primary benefits of Tabata training is that it’s incredibly efficient.
You can get a great workout in just 4 minutes! But don’t let the short duration fool you; Tabata is an incredibly effective training method that can help you burn fat, increase your endurance, and improve your overall fitness level.
One study published in the Journal of Physiology found that just four minutes of Tabata-style training increased participants’ anaerobic capacity by 28% and their VO2max (the maximum amount of oxygen a person can consume during exercise) by 14%. This is because Tabata training helps you push past your limits and work at your highest capacity for short periods of time.
: Tabata Exercises
Tabata training can be done with any exercise, as long as you keep the intervals and rest periods consistent. Here are some Tabata exercises you can try:.
1. Burpees
Burpees are a great total-body exercise that will get your heart rate up quickly. Begin in a standing position, then drop down into a plank position and perform a push-up.
Jump your feet back to your hands and then explosively jump into the air, reaching your hands overhead.
2. Jump Squats
Jump squats are an excellent exercise for working your lower body and building explosive power. Start by standing with your feet hip-width apart.
Squat down until your thighs are parallel to the floor, then explosively jump up, reaching your arms overhead. Land gently and immediately lower into another squat.
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3. Mountain Climbers
Mountain climbers are a fantastic exercise for working your core and improving your cardiovascular endurance. Begin in a plank position and drive your knees towards your chest, alternating legs as quickly as possible.
4. Kettlebell Swings
Kettlebell swings are an excellent exercise for working your entire body, including your hips, glutes, and core. Stand with your feet shoulder-width apart and hold the kettlebell in both hands.
Bend your knees slightly and hinge at the hips, swinging the kettlebell back between your legs. Quickly stand up and swing the kettlebell up to shoulder height, keeping your arms straight.
5. Sprinting
Sprinting is an excellent Tabata exercise that requires no equipment and can be done anywhere. Find a flat, open space and sprint for 20 seconds, then rest for 10 seconds. Repeat for 8 cycles.
: Tabata Workouts
Here are some Tabata workouts you can try:.
1. Burpee Tabata
Perform burpees for 20 seconds, rest for 10, and repeat for a total of 8 cycles. Rest for 1 minute, then repeat for a total of 4 rounds.
2. Jump Squat Tabata
Perform jump squats for 20 seconds, rest for 10, and repeat for a total of 8 cycles. Rest for 1 minute, then repeat for a total of 4 rounds.
3. Mountain Climber Tabata
Perform mountain climbers for 20 seconds, rest for 10, and repeat for a total of 8 cycles. Rest for 1 minute, then repeat for a total of 4 rounds.
4. Kettlebell Swing Tabata
Perform kettlebell swings for 20 seconds, rest for 10, and repeat for a total of 8 cycles. Rest for 1 minute, then repeat for a total of 4 rounds.
5. Sprinting Tabata
Sprint for 20 seconds, rest for 10, and repeat for a total of 8 cycles. Rest for 1 minute, then repeat for a total of 4 rounds.
: Conclusion
Tabata training is a powerful HIIT method that can help you torch calories and improve your overall fitness level. It’s efficient, effective, and can be done anywhere with minimal equipment.
Whether you’re a seasoned athlete or just starting out, Tabata training is a great way to challenge your body and take your fitness to the next level.
