Get taut and strong with Tabata training

Improve your overall fitness in just 4 minutes? Sounds too good to be true! But actually works with Tabata workouts.

We’ll tell you here why you should definitely try the high-intensity interval training and what you need to get started with your training.

What is a Tabata workout?

Tabata is a sub-form of HII training (High Intensity Interval Training) and thus relies on an alternation between extreme physical endurance and short recovery phases. The 4-minute training duration is divided into 8 intervals, each consisting of 20 seconds of maximum performance and 10 seconds of break – and this combination really gets your cardiovascular system going.

The training concept was developed by the Japanese sports scientist Dr. Izumi Tabata, who in 1996 found out in a study on the performance improvement of top athletes that it was precisely this method that achieved the best results.

Here you will find our highly effective 8-week plan with even more bodyweight exercises for your Tabata workout

What do I need for Tabata training?

Since training is most effective when you hit at least 75 percent of your maximum heart rate, a good heart rate monitor like this one is the best way to get control over it. This is also helpful for any other training. Speaking of maximum heart rate: How do you calculate this value? Very simple: (220 – your age) times 0.75. You can find out here how you can train even more effectively with the ideal training pulse.

As you can imagine, counting during your workout will be quite a challenge, so an interval timer or sports watch is recommended. This allows you to concentrate on the correct execution of your exercises instead of having to count all the time.

Equipment such as these practical dumbbells, an efficient sling trainer, super-inexpensive resistance bands or versatile exercise balls are also helpful. But ultimately, the workout can make you sweat a lot even without tools.

Is Tabata Really That Effective?

But yes! You should definitely not underestimate the Tabata workout. Despite the short duration, the entire cardiovascular system is trained, fat is burned and performance is increased enormously. In the study by Dr. Tabata, the participants were able to increase their aerobic condition by 15 percent and their anaerobic performance by as much as 28 percent in just 6 weeks.

But not only endurance athletes benefit from the method. This HIIT training is also beneficial for team athletes such as football players or handball players, as Tabata prepares for extreme game situations such as sprints, for example.

How can I lose weight with Tabata exercise?

If you want to declare war on your lockdown kilos, Tabata training is an ideal sparring partner. Since the body is pushed to its limits during training, the metabolism continues to run at full speed 12 to 24 hours later due to the so-called afterburn effect and burns energy. Due to the mix of endurance units and strength exercises, not only do the pounds drop, but you also tone your body at the same time.

However, it is important that you really give everything during the stress phases. For beginners: If you are just getting started (again) with sport, it is better to test yourself slowly and find out over time where your limits are. For example, you can start with 4 intervals and then increase each time.

Which exercises are suitable for Tabata?

For a Tabata workout, exercises with your own body weight that target as many muscles as possible are best suited. Ultimately, however, there are no limits to your imagination. It is only important that you warm up well beforehand and do not forget to cool down afterwards. Popular tabata exercises include:

• Burpees

• Pushups

• Jumping Jacks

• Pull-ups

• Squats

• Mountain climbers

Your Tabata training plan could look like this:

In any case, start with a 5-minute warm-up, for example with jumping jacks, jumping rope or high knees. Then it’s 4 minutes to get down to business:

20 seconds mountain climbers – 10 seconds break

20 seconds of squats – 10 seconds of rest

20 seconds of push-ups – 10 seconds of rest

20 second burpees – 10 second rest

20 seconds mountain climbers – 10 seconds break

20 seconds of squats – 10 seconds of rest

20 seconds of push-ups – 10 seconds of rest

20 second burpees – 10 second rest

How many times a week should you do tabata?

In order to feel progress and a positive training effect, the workout should be done regularly. 4 units per week are optimal and can also be realistically implemented with only 4 minutes of training time. So we don’t allow excuses.

Since Tabata can take place almost anywhere, it doesn’t matter where in the world you are. Whether at home, in a gym or in a hotel – grab your sports outfit and off you go!

With the optimal combination of break and exercise, you train your cardiovascular system, burn fat and increase your performance. The Tabata workout is an absolute all-rounder and it only takes 4 minutes. No time is no longer an excuse. So, what are you waiting for?

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