Tabata Workout - Short but Powerful!
- Body & Gym Posts
- 15 Jul, 2019
Do you want to retrigger your body and let it work hard? Then try this form of HIIT (High Intensity Interval Training). Tabata is useful for weight loss, improving stamina and building muscle mass. A very intensive workout that lasts a lot shorter than other workouts.
The name Tabata comes from the Japanese scientist Izumi Tabata and he investigated whether this form of a HIIT workout can influence your aerobic (constant effort over a certain period of time) and anaerobic (short explosive movements). Izumi Tabata's research has shown that endurance is improved.
He eventually concluded that this short form of training was more effective than a usual one-hour workout, hence the name Tabata training.
What is Tabata?
Tabata training is a very popular form of HIIT from Japan, where you perform exercises for a certain number of rounds with extremely high intensity. Usually you do 8 rounds of 20 seconds with 10 seconds rest between rounds, but you can vary depending on your level. This means that you are only training for a few minutes, but every second requires the utmost of your body.
You should do one exercise for all 8 rounds. Try to do this as intensively as possible and do not rest for more than 10 seconds. If during the Tabata training you feel that you can go even further, do another exercise in the same way. The challenge with a Tabata workout is to maintain proper execution and pace despite the fatigue of your body. Especially in the last few rounds, this is a big challenge because your body is about to give up.
Of course you can also vary to your liking. For example, you can vary the number of rounds and the length of your rounds. Some people do this during training if they want to do multiple exercises or if they are very advanced. You can also choose to do a different exercise each round, instead of repeating one exercise 8x. Technically, these are not Tabata workouts, but these variations certainly have a similar effect on your body because of the intensity.
How do you use tabata in your training?
The exercises of Tabata training usually consist of movements that you can perform short, often and explosively. Examples are jump lunges, jump squats, mountain climbers, burpees and overhead slams. Of course there are many more possible exercises, and as long as they can be performed explosively they fit into a Tabata workout. Just make sure you warms up well, it is not desirable that you start training so extreme at once without being properly warmed up.
You can also use exercises specific to your sport at Tabata. For example, a boxer can do a certain boxing combination for 8 rounds. An American Football player can sprint for 8 rounds and / or push an obstacle away. And a football player can complete 8 rounds of track with sprinting, dribbling, and shooting at goal. As long as you take a rest for 10 seconds and the exercise lasts for a minimum of 20 seconds with maximum effort, then this is all possible.
How you implement Tabata in your workout depends on your goal, level and whether you are doing other types of workouts. But for every person we advise to give your body enough rest. So try to spread the Tabata workouts over the week and allow your body enough time fully recover. This way you not only feel better, but you can also make better progress. Rest is essential for every workout, including Tabata, even though the training only lasts a few minutes.
Our Tabata workout
A Tabata training of 20 minutes could look like this:
- Sit ups
Start with pushups. Make a maximum bet of 20 seconds. Rest for 10 seconds and repeat the 20 second pushups. After 8 sets of pushups, rest for a minute and continue squats. Now repeat the 20-second sequence with 10-second rest again. Once you've done 8 sets of squats, rest for a minute and do the rows. After the rows you end with situps. Depending on your level, you can vary the number and length of the rounds.
A Tabata workout is one High Intensity Interval Training in a short and powerful way. Tabata training has more impact on both the aerobic and anaerobic systems. If you are short on time but still want to train intensively, Tabata is ideal. Add this type of workout to your fitness routine and the results will follow!