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Everything You Need to Know About Tabata Workout Plan

Onhealthmeup.com - Tabata intervals are a recently popular training method which involves a distinct set of interval training to help you burn fat and improve your athletic fitness. Most people that talk about the benefits of Tabata exercise don't really go into much detail about how to develop an effective Tabata workout. First of all, Tabata workouts don't work for every single exercise. And there are certain exercises that you should not do Tabata with because it would be just too dangerous.

For example, performing Tabata workouts in the weight room with heavy weights and complex movements would be inviting injury. Unless you're extremely good at the exercises that you perform, a 10-second rest break is just not enough to fully recover from a difficult weight-bearing exercise.


Hence, body weight workouts work best with Tabata movements. In addition, make sure that the workouts you choose are not too difficult, or too easy. This will require some experimentation. For example, if you're someone who can pump out 50pushups easily, then using Tabata workouts with pushups will not be effective.

This exercise is clearly too easy for you. So, are Tabata workout plans the best for fat loss? The question is it that it depends on a lot of things, including which exercises you choose. If you stick to body weight movements of a moderate difficulty level, then you'll be able to drop fat at an alarming rate.

Here are all health benefits of Tabata Workout :

Increases Aerobic Capacity


When we strenuously exercise, we intake oxygen to fuel us and keep us going. The maximum amount of oxygen uptake that our body can handle is called our aerobic capacity. This capacity increases over time as we exercise, based on the demands we put on our body and the natural increase in capacity our body responds with.

The Tabata method has been directly linked to an improvement in aerobic capacity (nearly 14% in Tabata’s study), which means that those individuals have boosted their endurance and oxygenation levels. Moderate-intensity workouts can also improve aerobic capacity, but it does so much slower than the Tabata method.

Improves Muscle Growth


When we do any exercise to increase muscle, the basic idea is always the same; your exertion causes small tears in the tissue, microscopic in size, that need to be repaired. Muscle tissue cells will, therefore, grow to close those tiny gaps, thus adding muscle tissue and manifesting in muscle “growth”.

With a high-intensity interval training (HIIT) workout like the Tabata method, this tissue growth and repair happens at a much faster pace, due to the significant amount of effort and strain on those muscle groups. This shift will also cause a better lean mass to fat ratio in the body, as you are burning fat and building muscle simultaneously.

Burns Fat


When our bodies undergo a high-intensity workout or experience, our basal metabolic rate (also known as BMR) skyrockets in order to function at that level. Our BMR is what determines the rate at which fat in the body is burnt. By increasing our BMR, the workouts, short as they may be, are highly efficient and effective [3] in terms of burning fat.

Furthermore, following a high-intensity workout, our metabolic rate remains high, meaning that our body can continue burning fat for hours after the workout is complete. By training the body to handle high-intensity demands, we can start to make our body work faster and better!

Boosts Anaerobic Capacity


On the other side of that coin is anaerobic capacity , which is the amount of energy that the body can produce without having a steady oxygen supply. Anaerobic capacity dictates how many carbohydrates you will burn for fuel to exert your body. The Tabata method improved the original participant’s anaerobic capacity by nearly 28% during the study period. Moderate-intensity workouts do not typically result in increased anaerobic capacity.

Saves Time


By only requiring four minutes of exertion (at the very minimum) for a complete workout, many people are much more motivated to stay regular with the regimen and not slack off. For those who are particularly eager, doing a 20-minute session [6] consisting of 5 Tabata workouts on different parts of the body is a highly efficient way of getting in shape fast. What may have taken 5 individual workouts can now be accomplished in a single 20-minute workout. Saving time in today’s hectic modern world is important for most people – yet another selling point of Tabata!


To perform a Tabata workout, you simply choose an exercise, and perform it for 12-minute workout out of Tabatas (or an 8-minute, 16-minute, or whatever length workout you want), the key is to stack multiple routines together. To do this, do one Tabata workout, take a one-minute rest, do another, rest, etc. The key here is to still work as hard as you can during each mini workout. You’ll be exhausted by the end, trust me.

Feeling pumped to try some Tabatas yet? Here are six awesome workouts you can do with zero or minimal equipment:

1. Sprint


This is the classic Tabata workout, and the one most people think of when they think of Tabatas.

To do it, just find an open space and set your timer for 8 rounds of 10 and 20 seconds. Then sprint your heart out during the 20-second intervals and walk or rest completely during the 10-second intervals.

2. High knees w/ jump rope


Another awesome cardio Tabata, this is my go-to Tabata workout when I want to get my heart up at the beginning of the day or just need to burn some extra energy off.

To do it, set your timer for 8 rounds of 10 and 20 seconds, jumping rope as fast as humanly possible during the 20-second intervals and resting during the 10-second intervals.

To make this one extra fun, sometimes I’ll add a push up in between intervals (which basically turns into a burpee since you have to do it so fast).

3. Alternate between: burpees and mountain climbers


This one’s extra fun: you’ll be doing two different exercises, and switching each interval.

You’ll start by doing 20 seconds of burpees, rest, then do 20 seconds of mountain climbers. Continue until you’ve completed all eight rounds.

4. Alternate between: Squat jumps and pike jumps


Your legs will be burning after this one, no doubt about it.

To do it: Start with 20 seconds of squat jumps, rest, then do 20 seconds of pike jumps. Continue for four minutes.

5. Alternate between: Air squats and push-ups


This is a great full body workout. You’ll work every single muscle during these awesome four minutes!

Start with 20 seconds of air squats, rest, then do 20 seconds of push-ups. Alternate until you’ve finished all four rounds.

6. Alternate between: Snowboarder jumps and plank jumps


Core, legs, cardio—this Tabata workout has it all.

Do it by starting with 20 seconds of snowboarder jumps (squat down as far as possible!), rest, then do 20 seconds of plank jumps. Continue switching back and forth for the entire four minutes.

References :
https://www.organicfacts.net/health-benefits/other/get-fit-with-the-tabata-workout.html?
https://www.12minuteathlete.com/4-minute-tabata-workouts/

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