What are the benefits of Tabata?
Great for burning fat
The Exercise Intensity and Energy Expenditure of a Tabata Workout study from the University of Wisconsin at La Crosse found that Tabata caused men and women to burn about 15 calories per minute—great 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 it your all, your metabolism speeds up: the body begins to spend energy faster to maintain basic functions.
This means you burn more calories even when you're not doing anything.
Thus, scientists from Auburn University found out Tabata interval exercise: Energy expenditure and post-exercise responses that after a 4-minute Tabata of jumping squats, the metabolic rate doubles for at least 30 minutes.
Increases aerobic and anaerobic endurance
Izumi Tabata and his team studied the Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max, how training intensity affects athletes' performance. For six weeks, one group of athletes trained at moderate intensity (MI), and the second at high intensity (HI). 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 functioning of the aerobic system (VO2max - the amount of oxygen consumed - increased by 5 ml/kg/min), but the anaerobic parameters remained almost unchanged. In the second group, the aerobic system also increased (VO2max increased by 7 ml/kg/min), and anaerobic endurance increased by 28%.
The aerobic system works during light, low-intensity exercise (jogging, walking, gentle cycling). The anaerobic system is activated during short-term heavy exercise (sprinting, lifting heavy weights with low repetitions, explosive movements) or long-term intense exercise (high-intensity interval training, middle-distance running).
Developing different types of endurance will improve your performance in any sport and will be useful in everyday life. It will be easier for you to climb stairs, carry heavy things, and perform similar everyday tasks.
Spends minimal time
Even the busiest person can find some time to warm up and do a 4-minute Tabata.
You can do just four minutes a day and get as many or more benefits than an hour of cardio.
Pros and cons of Tabata training
Main advantages:
- The method allows you to work all the muscles in one workout, increasing their tone and strengthening ligaments.
- The training takes little time, but is not inferior in effectiveness to long-term loads.
- Promotes effective weight loss.
- Trains the heart muscle and improves endurance.
- You can train without additional equipment, which allows you to perform loads anywhere.
- The method allows you to select both easy and difficult levels of load.
- Short workouts make it possible to train more often, up to 5-6 times a week, subject to good physical fitness.
- Fat burning continues throughout the day after your workout, rather than stopping after it ends.
- For trained people, the Tabata complex can be used as an additional standard in their strength and aerobic training, without compromising their health and time.
Flaws:
- The method itself does not involve warm-up or cool-down during the training process. The training begins from the moment you complete the first exercise from the complex. To avoid injury, warm up your muscles before starting your workout in the standard way , 5-6 minutes is enough. At the end of the complex, stretch the muscles.
- Tabata involves a high-intensity load, with the athlete exerting maximum effort in a short time, so it is better for unprepared individuals not to start their journey with Tabata . In order not to overload the heart, muscles and ligaments, it is necessary to have at least a basic level of training.
What exercises to do
There are many different movements that can be performed using the Tabata protocol. Here are the classic options:
- sprint;
- rowing on a simulator;
- jumping rope;
- swimming;
- sledding;
- burpee;
- box jumping;
- kettlebell swings;
- push ups;
- lunges;
- squats, air or dumbbell;
- exercise “Climber”;
- lifting the body on the press.
Choose exercises that use a lot of muscles. Leave isolated (working one muscle group) and isometric exercises (you don't move, your muscles tense to maintain position; a good example is the plank) for other workouts.
Timers for Tabata training: 3 ready-made options
In order to successfully engage in Tabata training, 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 training according to the Tabata protocol.
Mobile application with Tabata timer
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, and the number of cycles. Exercises are accompanied by a sound signal, so you definitely won’t miss the start and end of your workout.
Applications with Tabata timers in Russian for Android:
- Tabata Timer: link
- Tabata Timer for training: link
Applications with Tabata timers in Russian for iPhone
- CrossFit Timer - interval Tabata timer: link
- Tabata. Interval timer: link
Tabata timer video
Another option for training using the Tabata protocol: take special videos on YouTube with a ready-made Tabata timer. They are designed specifically for Tabata training - all you need to do is turn on the video and start practicing. The disadvantage of this method is that you cannot set 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
Websites with a ready-made Tabata timer
If applications with Tabata timers and videos are not suitable for you, then you can take sites with ready-made timer programs . Just open the page, set the required intervals and start studying. Links will open in a new window:
- Website with Tabata timer in English: https://clck.ru/HJVvw
- Website with Tabata timer in English: https://clck.ru/HJVxj
- Website with Tabata timer in Russian: https://clck.ru/HJVxw
Where to get training
There are many videos on the Internet with workouts lasting up to 30–40 minutes, but sets of exercises longer than four minutes can hardly be called Tabata. Since you have to give it your all, eight intervals will be pure hell and it's good if you can finish them without reducing the intensity. If at the end you drop to 50-60% of maximum effort, the benefits of the workout decrease.
Alternatively, you can rest after completing one 4-minute Tabata before starting the next one. In this case, the body will have time to recover, and you will again be able to give your best.
Lifehacker has compiled two collections of Tabata-style workouts: for beginners and advanced.
Workouts for beginners
Training for advanced athletes
Contraindications for high-intensity exercise
Like any other exercise, Tabata also has contraindications. Here are the criteria for checking who should carefully select the complex, read it so as not to harm yourself.
- For diseases of the cardiovascular system, after a heart attack, etc.
- Diseases of the musculoskeletal system, injuries of ligaments and tendons.
- For those on a low-carb or mono diet.
- Diabetes.
- Obesity of the second or more degree.
If you have had an acute respiratory viral infection, you should not immediately return to classes. Give your body a few days to get stronger.
The Tabata protocol is really not suitable for everyone. But who said that you can’t start exercise at a calm pace and increase the intensity, listening to your body? Therefore, try it - Tabata exercises for weight loss are an effective and efficient technique, stay beautiful and healthy, the “Our Authors” team.
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Sets of Tabata exercises for different levels of training
Regardless of your fitness level, start your workout with a warm-up and end with muscle stretching.
- For beginners , it is better to train no more than 3 times a week.
- Advanced training can be done every other day, but no more than 4 times a week.
Tabata for Beginners
Jumpin Jacks
- The exercise consists of jumping in place, performing one jump with your feet in a position wider than your shoulders, the second jump with your feet together.
- When jumping into a wide stance, clap your palms above your head.
- Perform the exercise continuously for the maximum number of repetitions in 20 seconds, then rest for 10 seconds and repeat the jumps again.
3-4 approaches – rounds – are enough.
Burpee
This is a lighter version of the exercise without push-ups.
- From a standing position, squat down, touching your palms to the floor, push off with your feet and jump into a plank position.
- With an exhalation, jump back to your palms and, using the same jump, return to a standing position.
- Perform at a fast pace for 20 seconds, and rest for 10 seconds.
Also 3-4 rounds.
Fold
The exercise works the abdominal muscles.
- Sit on the floor, place your palms under your shoulders or slightly wider than your shoulders, you can do it without using your hands.
- Lift your heels off the floor and bend your knees, bringing them toward your chest.
- As you inhale, open up like a book, forming an angle while keeping your body and legs as suspended as possible.
- Exhale as you fold, pulling your knees toward your chest.
- Keep your lower back round and don't lie on the floor.
- And also fold for 20 seconds, rest for 10 seconds.
So 3-4 rounds.
For intermediate level
Block 1
Jumping
- Take a squat-like position with your feet shoulder-width apart.
- Squat until parallel to the floor, and with an exhalation, pushing off with your feet, jump from the lowest point, then squat again, and so on for 20 seconds.
- Perform the exercise quickly as usual.
- Rest between rounds for 10 seconds.
Perform 3 rounds, eventually increasing to four.
Lunges
- Do lunges alternately forward, that is, on each leg at once.
- Place your right leg in front of you, forming a right angle at the knee, and return to the starting position - legs together.
- Immediately change the lunge to your left leg.
- Maintain a high tempo for 20 seconds.
- Rest for 10 seconds. And so on for 3-4 rounds.
After the first block, rest for 40 seconds.
Block 2
Burpee
Perform the simplified version without push-ups. The main thing is to do the plank jump with a straight back. Perform quickly for 20 seconds, rest for 10 seconds.
Air squats
- Regular squats, which are performed without weights and without jumping.
- Keep a fast pace, do not bring your knees forward and do not roll your stomach over your thighs.
- Again 20 seconds of squats, 10 seconds of rest for 3-4 rounds.
Rest 40 seconds.
Block 3
Push-ups for 20 seconds
If it’s difficult, you can do push-ups from your knees. Rest for 10 seconds. 3-4 rounds.
Bike
- Exercise for the abdominal muscles is performed while lying down.
- Hands behind your head, shoulder blades constantly hanging.
- Perform at a fast pace, with lateral twists the legs imitate riding a bicycle, and the elbows reach towards the opposite knee.
Also 20 seconds of twists and 10 seconds of rest, 3-4 rounds.
For advanced
Note: Jumping rope can be replaced with a plank.
Aerial lunges
Place one foot forward, knees at right angles, push off the floor with your feet and swap your legs in a jump. And so on for 30 seconds.
Then, without pause, move on to the second exercise.
Jump rope
Perform jumping jacks for 30 seconds at a fast pace.
Burpee with push-ups
Jumping into the plank, do push-ups from the floor, then jump back with your feet to your palms in the same way. If push-ups are difficult, place your knees on the floor. Time – 30 seconds.
Jump rope
30 seconds.
Jumping on a cabinet
You can also replace it with standing jumps. 30 seconds each.
Jump rope
30 seconds.
After completing the first round, rest for 40 seconds and proceed to the second. Depending on your preparation, perform from 4 to 8 rounds.
