How to perform Tabata training, a quick but grueling HIIT exercise

July 18, 2022

Consider Tabata training.

It is a form of high-intensity interval training that was invented by Izumi Tabata, a Japanese scientist. It involves periods of intense exercise with a raised heart rate alternated with shorter rest intervals, just as other HIIT workouts. The identical exercise is performed using the Tabata training method eight times, for a total of 20 seconds of labor and 10 seconds of rest. The total time for each Tabata round is 4 minutes.

Generally, just bodyweight movements are used in Tabata, although you can add some minor resistance by utilizing bands or light weights with some exercises, like the squat. If you're feeling up to the challenge, you can perform multiple rounds, doing a different exercise each time, taking at least a 1-minute break between rounds before starting the next exercise. Continue reading for four exercises you can try Tabata-style in single rounds or consecutively for a total-body HIIT workout.

Why Tabata training?

In a 12-week study of overweight young men, participants saw an average 17 percent reduction of visceral fat by performing 20 minutes of high-intensity training three times per week without changing their diets.Consistent moderate-intensity cardio workouts offer a variety of health benefits. However, there are compelling reasons to incorporate Tabata into your overall training.

Getting started

Exercises for Tabata training should be kept straightforward to make it simpler to maintain form. High-intensity exercise is taxing, even in 20-second bursts, making it more challenging to keep perfect technique throughout the 4 minutes. Injury risk increases when form deteriorates, thus it's critical to alter workouts as needed to make them simpler to perform. For instance, if you're performing push-ups and you start to feel tired, drop to your knees so you can complete the entire 4 minutes with proper technique.

It's important to use caution because Tabata training involves great intensity. Build up to higher intensities rather than launching into this form of training too quickly if you're new to exercise or have just taken a break and are just getting started. As with any fitness program, consult your doctor before beginning. Monitoring your heart rate while engaging in high-intensity exercise is the safest method. Stop right away and get medical help if you have chest pain or trouble breathing.

The workout

Almost any straightforward, repeatable exercise can be used with Tabata. I've included four that you can use in the format of 20 seconds of effort and 10 seconds of rest for a 4-minute workout. If you're working hard, it doesn't matter how many reps you do in the 20-second breaks. That would be an 8 or 9 on a scale of 1 to 10 for perceived effort. Wearing a heart rate monitor is advised if you decide to perform all four rounds as a workout because the high intensity is defined as 80 to 90 percent of your maximal heart rate. It's also important to properly warm up and cool down.

Uncertain about your warm-up or cool-down procedures? By following along with these instructions, you can adopt the positional breathing techniques I employ when working with Yankees right fielder Aaron Judge before his workouts. Additionally, you can use this 5-minute yoga exercise to decompress.

1. Body-weight squats

Your feet should be somewhat broader than hip-distance as you stand. Inhale, tighten your abdominal muscles, and squat down while keeping your arms out in front at shoulder height to provide a counterbalance. Squat with your chest up and your back neutral, pushing your legs out slightly as you descend as low as you can. Breathe out as you raise your feet to stand up.

Modification option: Squat to a box or a chair.

2. Push-ups

Keep your core engaged as you lower your complete body down from a plank position with your wrists under your shoulders. Avoid arching your back by bending your arms until your elbows, shoulders, and hips are level. As you raise your body in a push-up motion, exhale.

Modification option: Either lower to your knees or elevate your upper body by placing hands on a step.

3. Jumping jacks

Jumping your legs out to the side in a straddle stance while raising your arms above your head till your hands are in a tight fist is known as a jumping jack (or come close). Bring your arms back down to your sides and then bounce your legs back together.

Modification option: Reduce speed or shorten range of motion.

4. Mountain climbers

Start in a plank position with your back neutral, core engaged, and hands placed under your shoulders. Alternately, at a tempo, you can maintain, and raise each knee to your chest before returning to the plank position. Alternate variation: hold the plank posture without moving your legs.

Tabata training is one of the most efficient ways to accomplish maximal calorie and fat burning in minimal time.

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