Throughout my fitness career, I've heard many different excuses. The two most common are lack of time and lack of access to the gym. To overcome these excuses, there are Tabata interval workouts that do not require any equipment and take a minimum of time: 4 minutes is enough for such a workout.
What is Tabata?
Tabata is style interval trainingwhich was developed in 1996 by Dr. Izumi Tabata. It consists of a cycle of 20 seconds at maximum intensity, followed by 10 seconds of rest. And so 8 rounds. Dr. Tabata observed that people who trained in this style 5 days a week for 6 weeks had a 14% increase in aerobic performance and 28% in anaerobic performance. These results were amazing and since then Tabata (and other high-intensity interval training) has firmly established itself among both beginner and professional athletes.
Why Tabata?
As mentioned at the beginning, many people are discouraged from playing sports because they cannot find time to exercise. Tabata puts an end to all these excuses. Researchers at Oberon University found that 20 minutes of medium cardio (such as brisk walking) burns the same amount of calories as 4 minutes of Tabata workout.
Since benefits and results are best achieved by maximizing the impact during execution, Tabata workouts allow you to control intensity through time rather than repetitions. Although initially all the benefits are not noticeable, you will definitely see them if you include Tabata in your regular workout.
What is “maximum return” and how to determine it
In order to fully achieve the full benefits of Tabata interval shaping, you need to work at a heart rate of 75% or higher of the max. This indicator can be determined using a heart rate monitor. To calculate the 75% threshold, you can use the formula:
220 - Your age \u003d Maximum heart rate Maximum heart rate * 0.75 \u003d 75% of maximum heart rate
If you do not have a heart rate monitor, then you can determine the 75% threshold using the "talk test". This means that you have to work with such intensity that it becomes impossible to carry on the conversation. If you are able to talk, then you are working with insufficient intensity.
Attention
When working at such a high intensity, the technique of performing the exercises is often forgotten and performed with errors. So choose exercises whose technique you are very good at. When it comes to exercising, form comes first. Therefore, before starting a new type of training, make sure you know exactly what and how to do.
15 Minute Full Body Tabata
This workout consists of 3 full Tabatas, 4 minutes each. 1 minute rest between Tabata. This makes 15 minutes for the entire workout. If you need more time to rest and restore breathing, increase the breaks between Tabata.
Sport not only helps to get rid of extra pounds, but also makes the body beautiful and fit. Get to know the Tabata system and make your figure perfect in just 4 minutes a day!
The effectiveness of short but intense sports activities was discovered in 1996 by Dr. Izumi Tabata. In honor of this Japanese scientist, the training method "Protoсol Tabata" was named. Not only does it help you lose weight, but it also shapes your muscles, making your body more sculpted.
What is Tabata training
It's kind of intense sports training lasting four minutes. Each minute consists of 2 exercise cycles of 20 seconds and two rest cycles of 10 seconds, which alternate with each other. During an intense cycle, the body is exposed to the maximum possible load, and the rest time is used to restore breathing.
Varieties
- Interval training: uses a method of alternating the time of stress and rest. AT classic version it takes 20 seconds of active action and 10 seconds of inactivity, but you can shorten the exercise time and increase the rest time.
- Strength Training: Tabata Protocol exercises can be weighted with a ball or dumbbells.
- Cardio workout: like any cardio program, tabata will help strengthen the heart muscle and improve endurance. But unlike, a Tabata class will only take a few minutes of your time.
- Buttock Workout: Doing regular tabata buttock exercises is considered very effective. Do squats to form a right angle between your back and hips, alternate lunges with your legs forward, swing your legs from a position on all fours. Regular exercise will make your buttocks firm and beautiful.
- Workout at home: It is very easy to practice the Tabata system at home. Give sports from 4 to 20 minutes a day without additional financial costs and at a time convenient for you.
Important! Without proper nutrition sports loads will not be effective!
As with any sport, consult your doctor first.
Classes in the Tabata system have their own contraindications:
- absence physical fitness and minimum stamina;
- heart diseases;
- diseases of the musculoskeletal system, especially the spine;
- chronic diseases in the acute stage.
Fat Burning Workout
Dr. Tabata has proven the effectiveness of his system as a weight loss workout. It turns out that intense training burns fat faster than long, low-intensity workouts. Due to the intense load on the muscles, the body's need for oxygen increases, which contributes to the burning of body fat.
The fat burning effect is also confirmed by the reviews of Russian experts.
How does a 4 minute workout go?
To practice the Tabata method, choose simple exercisesthat are easy to repeat over and over again by adjusting the intensity. For a tabata-style workout, the following are suitable:
- squats;
- swing of the press;
- push ups;
- a bike;
- jumping rope;
- pull-ups;
- running in place.
The main thing is to do the exercises at their peak. To enhance the effect on different muscle groups, you can make the exercises more difficult, for example, do bouncing squats.
Description of the 4 minute workout
- Warm-up: Before an intense load, be sure to prepare your muscles with stretching exercises.
- Intensive phase (20 sec.): Do the exercise of your choice as quickly and intensely as possible.
- Rest phase (10 sec): walk a little, catch your breath.
- Repeat the intensive and rest phases for 4 minutes. You will have 8 sets of load and rest.
- At the end of the cycle, do some stretching exercises.
For the convenience of tracking time, you can download a special application to your phone that will count down seconds for you for intense exercise and rest.
Once you start exercising, make a training program for yourself. Record the number of repetitions of the selected exercise that you can perform in 20 seconds of intense activity, and gradually increase this number. Take the number of repetitions that you were able to perform in the last, eighth phase of a 4-minute training session as an indicator. The growth of this indicator determines the progress of your classes. This is called a tabata account.
Start with one 4-minute cycle. Gradually increase the number of consecutive cycles.
Example
Option number 1. Let's take regular jumping rope and turn it into a Tabata workout that you can do even at home. Let's put a timer in front of our eyes, take a rope in our hands. First you need to warm up a little, do muscle stretching exercises. Then we will proceed to intensive training. Jump rope as quickly as possible within 20 seconds. Relax for 10 seconds. Repeat. As a result, in four minutes you will get 8 sets of intense work. Alternate exercise with rest periods. At the end of the exercise, do a light warm-up again.
Option number 2. Use different kinds exercises in one workout. Start with a warm-up. Take the first interval of loading with squats. Then 10 seconds of rest. The second approach is push-ups from the floor. Relax. Take the third interval with a swing of the press, lying on your back. Relaxation. The fourth approach - lie on your stomach with your arms extended forward. Raise your arms and legs at the same time. Catch your breath. The fifth type of exercise - push-ups lying on your side on right hand... Relax. In the sixth exercise, do push-ups on your left hand, also lying on your side. Dedicate the seventh exercise to an intense run in place, raising your knees as high as possible. Relax. Next, lying on your back with bent knees, lift the pelvis up and lower it back. End the cycle light exercise stretching. The last training option is difficult, it is not suitable for beginners.
Attention! Intense exercise is contraindicated for people with heart disease.
Workouts for women
Tabata classes are popular with both women and men. For men, the intensity of the load is important here, and for women - the fat burning effect. In addition, this technique is so simple that you can practice at home. The following advantages of this program contribute to homework:
- requires little time;
- does not require special sports equipment;
- does not require special equipment;
- the exercises are simple and straightforward.
Therefore, tabata is popular with women, especially housewives. Keep in mind, however, that the Tabata protocol is intense enough that it will be challenging for non-athletic and obese people.
Effectiveness in weight loss of intense and short loads was discovered in 1996 by a doctor named Izumi Tabata. It was in honor of him that the new training method was named - "Protoсol Tabata". The tabata system helps to both lose weight and make the body more sculpted by strengthening the muscles. Tabata is a highly effective fat burning workout. But it is important to know how to practice correctly.
Tabata is a type of intense sports load lasting four minutes. Each minute includes two exercise cycles of 20 seconds and two rest cycles of 10 seconds, alternating with each other. During an intensive cycle, the body is maximally loaded, and during rest it is used to restore breathing.
There are the following types of tabata fat burning workouts:
- Interval training.The alternation of the time of activity and rest is assumed. In the classic version, 20 seconds of active load alternates with 10 seconds of rest. But beginners can shorten their exercise time and lengthen their rest time.
- Power training. Exercises in the tabata system can be complicated by using a ball or dumbbells.
- Cardio workout... Like any cardio workout, tabata exercise can help improve endurance and strengthen the heart muscle. But if you compare them with traditional occupations, then the advantage will be in significantly less time spent.
- Workouts for the buttocks... Regular tabata exercises for the buttocks can be very effective. You can perform squats until a right angle is formed between the hips and back, perform alternate lunges with your legs forward, and swing from a position on all fours. Thanks to regular classes your buttocks will become firm and attractive.
- Home workouts.It is very convenient to practice the tabata system at home. It is enough to devote 20 minutes to a workout, and without any additional devices it will help you get an effective load.
Without proper nutrition, physical activity may not work well.
Note that the Tabata Fat Workout is intense and has contraindications... These include the following:
- lack of at least a minimum level of physical fitness - in this case, intense training, albeit short, may be too hard for you;
- heart disease;
- diseases of the musculoskeletal system, especially the spine;
- chronic diseases at the stage of exacerbation.
How many calories does tabata burn? In four minutes, depending on the exercise you choose, you will burn at least 55 calories. A twenty-minute workout, respectively, is at least 250 calories burned. But even this is not important, but the fact that such activities improve your metabolism as much as 15 times, and the body will continue to burn calories even when you are at rest.
Fat burning workout according to the Tabata system
Dr. Tabata has proven the effectiveness of the slimming system. Intense training for a short period of time helps to burn fat faster than long, but less intense. Active loads work out the muscles qualitatively, contribute to the active burning of body fat. Russian experts also confirm the effect of such training.
For practice, simple exercises are usually chosen that can be repeated many times and their intensity adjusted. You can choose the following:
- squats;
- push ups;
- lifting the press;
- "a bike";
- jumping rope;
- pull-ups;
- running in place with high knees.
The exercise you choose should be performed at the peak of your ability. To increase the load on different muscle groups, the exercise can be made more difficult, for example, doing squats with bouncing, and so on.
The classic four-minute Tabata workout takes place in the following way:
- Warm up... Initially, you need to prepare the muscles and the whole body for the upcoming load. To do this, run simple exercises, including stretching.
- Intensive phase - Do the selected exercise at the maximum pace and intensity for 20 seconds.
- Rest phase - walk a little for 10 seconds, let your breath recover.
- Alternate between intense and resting phases for 4 minutes. Thus, you will get 8 sets of rest and load.
- At the end of the main workout do some simple stretching exercises.
Time control is very important in a tabata complex. You can use special applications on your phone or timers to track intervals.
Before starting classes, it is important to draw up the right program for yourself. Try to keep a diary, recording the number of repetitions of the selected exercise, gradually increasing this number. As an indicator, use the number of repetitions you did during the last, eighth phase of the four-minute training. It is by the growth of this indicator that you can determine your progress. This is called a tabata account. Start with one 4-minute cycle, gradually increasing the number of cycles in a row.
Possible training example
A fat burning workout without equipment on a tabata regimen can be carried out as follows:
- You can take regular jumping rope and turn it into a tabata workout. Put a timer in front of your eyes, pick up a rope. First you need to warm up a little, do stretching exercises. Then start intensive training. Jump rope as fast as possible for 20 seconds, then rest for ten seconds and repeat again. Thus, in four minutes, you will receive eight approaches of active load. Thus, alternate periods of stress and rest. After finishing the exercise, do the light load again.
- You can use different types of exercises in one workout. Start with a warm-up. Then do squats for the first interval. Relax for ten seconds. Devote the second approach to push-ups from the floor, rest again. The third approach is to swing the press while lying on your back. Then rest. The fourth approach is as follows: lie on your stomach, stretch your arms forward. Raise both legs and arms at the same time. Get your breath and rest. The fifth set will focus on right-hand side push-ups. Relax. The sixth interval is the same push-ups, but lying on the other side. The seventh exercise will be an intense jogging in place with the highest rise of the knees. Relax. Then, lying on your back, bend your knees, lift your pelvis up and lower it down. End the cycle with stretching exercises. Please note that this option is quite complex and is best used if you already have some training.
One round, as you already know, is four minutes. Then you need to rest for 1-2 minutes and start the next approach. How many of them there will be in total is determined by your endurance. Average for full workout 3-5 approaches are enough, which take 15-25 minutes.
At the same time, you can make Tabata workouts long, devoting 40-50 minutes to them. Then the lesson should be structured as follows: alternate one ultra-intensive approach with a less intense one. For example, for four minutes we do active burpees, and in the next four we do strength push-ups or a bar. With these exercises, you can catch your breath, which will help you give your best in the next round.
How often do you practice?
If your goal is to lose weight, then it is recommended to exercise 3-4 times a week for 15-30 minutes or 2-3 times for 40-45 minutes. Not worth doing intense training daily, as they can lead to overtraining, which also has its negative consequences.
If you just keep fit or want to add tabata training to strength training, then it is enough to do twice a week for 15-30 minutes. You can also use high-intensity interval training instead of classic cardio. If you are doing Tabata exercises with strength training, then desire them after. By the way, they can be very useful for stagnant muscle growth. Tabata exercises alone do not build up muscle mass, but they contribute to the way out of stagnation in the growth of strength indicators.
What time to study - in the morning or in the evening, it is up to you to decide, this does not particularly affect the results. Here you should focus on your biorhythms and personal preferences. The only moment is do not exercise on an empty stomach and right before bedtime. Training with the Tabata system is exhausting, and at first you will feel very tired. But this is precisely the evidence of their effectiveness.
To improve the effectiveness of your workouts, it is recommended to periodically change the set of exercises. The body gets used to the loads, so with the same workouts, their effectiveness will gradually decrease. You can change the order of exercises, add new ones. But remember that the key to success in tabata is to push yourself as hard as you can.
We offer you to watch several videos with tabata exercises for beginners and not only.
Fat burning tabata on video
In 1996, the research results of the Japanese professor Izumi University of Tokyo were published in the journal "Medicine and Science in Sports and Training" Tabata... They said that the invented technique develops simultaneously the aerobic and anaerobic systems of the body, in other words, builds muscles and quickly burns fat. It all depends on the type of exercise. You can both tighten the muscles and increase their volume.
Dexperienced athletes were taken for research. After 6 weeks, they showed an increaseaerobic power by 28%, while increasing their ability to consume oxygen by 14%.
Eif we talk about burning fat, then, although the calculation noted that a longcardio workout burned 2 times more caloriesthan Tabatabut measurements subcutaneous fat showed that a control group exercising on shorter, high-intensity Tabata - at intervals, lost 9 times more fat!
Twhat is this system Tabata? Choose 1 or 2 exercises of global impact (which involves as many muscles as possible) and with it 8 sets of 20 seconds are performed. A pause of 10 seconds is made between them.
Talso for advanced athletes the following protocol applies Tabata: 1 minute intensive - 30 seconds rest, 1 minute 30 seconds intensive - 45 seconds rest. That is, rest is always 2 times shorter than intensive.
ATthere are a few things to keep in mind.
Only a trained person can start classes on the Tabata system! If you are new to fitness, then you need to start with lighter types of training, and only after a month or 2 start Tabata.
Tabata is not suitable for people with cardiovascular disease.
Remember to start withwarm-up that will warm you up and prepare you for more serious work. And finish the workout with a hitch.
It is important to do all the exercises, giving all your strength, otherwise there will be no point! Exercise as quickly and efficiently as you can. If at the end of the workout you have no strength left at all, then you did everything to your conscience!
Complex of training "Tabata":
Exercise number 1
In a standing position (legs are hip-width apart), we begin to perform squats at a fast pace, lowering our body to such a level that your hips take a position parallel to the floor.
Exercise number 2
We carry out the maximum possible number of push-ups in the interval of 20 seconds. If push-ups are hard in the normal position, you can push against your knees.
Exercise number 3
Lie on your back, with your hands behind your head, and your legs should be bent at the knees. Then we perform a series of quick twists by lifting the shoulder blades off the floor.
Exercise number 4
In a standing position, we carry out successive lunges with our legs, trying to bend them at an angle of 90 °.
Exercise number 5
Sit on a chair, resting your hands on the seat, and then move your buttocks to the floor. Perform opposite push-ups, making sure that your arms are parallel to each other.
Exercise number 6
Lie on your back, resting your feet on the floor, bend your knees at an angle of 90 °. Then start lifting your buttocks and back off the floor, exerting stress on gluteal muscles, and take the starting position.
Exercise number 7
Lie on your stomach on the floor, and simultaneously begin to tear off the body and legs from it, and then slowly lower them back.
Exercise number 8
Lie down, focusing on your forearms. In this position, you must remain for 20 seconds, while pulling in your stomach and trying to keep your lower back straight.
AT The above method has a system for measuring progress. For example, you do 15 reps of one and thenthe same exercise in the first set, 13 in the second, 11 in the third, 10 in the fourth, 9 in the fifth, 8 in the sixth, 7 in the seventh and 6 in the eighth. Thus, the "Tabata Number" is 6. This number is the level of your progress, which you should strive to increase. And the sum of points for a workout is the sum of all repetitions for all 8 sets. Therefore, break your records from training to training !!!
Ethis technique is good because you can do it at home and does not spend a lot of time, therefore it is well suited for very busy people.
Havei believe that after 4-6 weeks of training, you will notice significant changes in your body! But do not expect a miracle from Tabata if you have not revised your diet.
Pinspect an example of one of the workouts Tabata... I will constantly add new ones. Change them. Exercise 2-3 times a week.
I wish you progress, my fitness friends !!!
Gym Trainer
2015-07-02
Views: 22 495 Rating: 5.0
Interval training - training aimed at burning fat and giving your body relief. I would say that these are the most effective trainingif the target is reset overweight... There are many ways to burn fat different exercises and techniques. And one of these is the unique Tabata system (Tabata protocol). The beauty of this system is that it only takes 4 minutes to work out and is great for those who aren't ready to exhaust themselves for hours on cardio machines. As mentioned above, ideally one round of training takes 4 minutes to 20 seconds of maximum intensity and 10 seconds of rest. And there are 8 such approaches in a row. From one to three such circles, depending on your fitness level and your goal. Rest between circles is 1 minute.
How to design a workout?
A circle in a workout can consist of one or more exercises. We select the exercises so that in 20 seconds you can complete 8-10 repetitions. At the same time, the exercise should not be difficult for coordination, so as not to get injured during execution. Especially at the end of the workout, when it becomes difficult to control the quality of the exercise.| Example # 1: | Example # 2: |
| 1. -20 sec. 8-10 times | 1. - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 2. Squats -20 sec. 8-10 times | 2. Burpee - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 3. Squats -20 sec. 8-10 times | 3. Jumping Jack - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 4. Squats -20 sec. 8-10 times | 4. Lunges - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 5. Squats -20 sec. 8-10 times | 5. Burpee - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 6. Squats -20 sec. 8-10 times | 6. Jumping Jack - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 7. Squats -20 sec. 8-10 times | 7. Lunges - 20 sec. |
| Rest - 10 sec. | Rest - 10 sec. |
| 8. Squats -20 sec. 8-10 times | 8. Burpee - 20 sec. |
Oddly enough, the effect of these exercises occurs after training, and lasts about 3-4 days. Human metabolism is accelerated, as a result of which we lose weight.
A bit of history
The Tabata Protocol appeared in 1996 in Japan and was authored by the Japanese scientist Izumi Tabata. Doing research with the National Institute of Fitness and Sports, collecting and studying all the research materials, Izumi Tabata compiled a training system, which was first published in the journal Medicine and Science in Sports and Training. An experiment was carried out on two groups of athletes, one of whom was engaged in a standard program (intensity 70%) for 6 weeks 5 times a week for 1 hour. The second group worked on a high-intensity interval program: 4 times a week for 6 weeks, 4 minutes for two sessions - 20 seconds of high-intensity loads (170%) and 10 seconds of rest. Athletes using the Tabata interval training principle have shown nine times more subcutaneous fat loss! High-interval training is not for everyone. There are contraindications:- and heart disease
- You can do it at home
- It doesn’t require any time consuming, as we spend only 4 minutes on one lap
- The heart is trained
- Develops endurance
- Burns subcutaneous fat
- Be sure to warm up before exercising.
- Break between laps 1 minute.
- The amount of exercise depending on the goal.
- All exercises should be multi-joint, but simple.
- Breathing control, do not hold, breathe intensively.
- Exercise no earlier than two hours after eating.