Tabata exercises are an alternative to heavy and boring cardio workouts

Interest in long and rather boring cardio workouts is gradually fading away. Monotonous exercises for losing weight and staying in shape are being replaced by a relatively new trend in fitness - high-interval training.

The Tabata protocol training system, created by the Japanese doctor Izumi Tabata, has undergone a number of scientific tests. As a result, it was possible to establish that interval training has a stronger effect on aerobic and anaerobic performance of the body. A special set of exercises, the goal of which is to do as many specific movements as possible in a minimum period of time, helps burn fat and strengthen muscles. These results were obtained by specialists from the National Institute of Fitness and Sports in Tokyo directly under the guidance of the author of the Tabata training method.

The history of the appearance of training using the Tabata method

Doctor of Science and physiologist Izumi Tabata in 1996 began developing a new training system to increase endurance in athletes. The experiment lasted 6 weeks. Two groups of athletes took part in it: one trained for 1 hour 5 days a week, and the other trained 4 times a week, but only for 4 minutes.

It's time to compare the results of this experiment. Athletes from the first group showed an improvement in aerobic performance, which indicates a positive effect on the heart and blood vessels. But at the same time, the volume and strength of muscle tissue remained unchanged. There was no muscle gain. The level of endurance also remained at the original level.

And participants from the second group showed improvements in both aerobic and anaerobic performance. But the athletes trained less often and spent less time on it. And the results were many times better than those of athletes from the other group.

What is Tabata and why is it better than other workouts?

Tabata training was developed in the 90s of the last century by Japanese scientist Izumi Tabata together with the Tokyo Institute of Fitness and Sports. The American National Institutes of Health published a study that proved that tabata burns more calories than cardio. The calculation is simple - about 9 kcal is spent per minute of running, and a minute of Tabata takes on average 13.5 kcal.

In addition, this type of training speeds up your metabolism, and the fat burning process continues during breaks and for half an hour after the end of exercise. Tabata gives noticeable results after 6 weeks.

Note that the number of exercises depends on the level of physical fitness. Although the workout only takes 4 minutes, for beginners it will seem like an hour. Trainers recommend doing Tabata 2-3 times a week. And the number of 4-minute intervals per day depends on endurance.

Whether to use the help of a trainer or not is up to you

Tabata training rules

The results of an experiment conducted by Izumi Tabata in 1996 amazed even the most devoted fans of cardio training. It turned out that high-interval training allows you to effectively burn fat and develop the overall endurance of the body. But there is no need to practice for an hour or more - just 4 minutes is enough.

The Tabata round has the following structure:

• 20 seconds of intense training;
• 10 seconds rest.

The duration of the Tabata training session is 4 minutes. It includes 8 rounds. Exercises are allowed to be alternated at your own discretion. The interval between rounds can be 1-2 minutes. Then the total duration of the lesson will be 12-16 minutes.

The main rule of effective Tabata fitness training is to train at your maximum effort. Even if you are doing the exercises of the last round, you cannot slow down and spare strength. Otherwise, the training will be considered ineffective.

To maintain time intervals, it is more convenient to use special timers so as not to miss the end of a short rest period. Such programs can be downloaded and installed on any device. To maintain high performance, it is important to choose suitable sportswear that is made of high-quality fabrics and does not hinder movement.

Tabata: what is it

Tabata is high-intensity interval training, which consists of performing the maximum number of exercises in a minimum period of time. The idea is to perform the exercise as hard as you can for 20 seconds, and then rest for 10 seconds. In 4 minutes you can make 8 such circles.

A Tabata workout can consist of one or more exercises. As a rule, a lesson includes 8 exercises. During Tabata training, various exercises are performed. These could be lunges, squats, burpees, push-ups, etc.

This training method was developed by Japanese physiologist Izumi Tabata. In 1996, he wanted to develop effective training to improve the endurance of athletes. To do this, we conducted a study in which two groups of people participated. One group trained at a medium pace, 5 days a week for an hour, and the second group trained at a high pace, 4 days a week for 4 minutes. As a result, the first group improved in aerobic performance (endurance), but anaerobic performance (muscle strength) remained unchanged. The second group managed to significantly improve both aerobic and anaerobic performance. The Tabata training system has been tested in accordance with scientific standards, so its effectiveness has an evidence base. Thus, Tabata training has become popular in the sports and fitness industry.

What exercises can you do?

The Tabata protocol includes different exercises. Choose those that suit your fitness level.

The main exercises:

• sprint;
• punches and kicks;
• lunges;
• push ups;
• jumping out;
• squats;
• rowing on a simulator;
• kettlebell swings;
• lifting the body;
• swimming.

It is recommended to choose exercises that involve several muscle groups at once. You can practice in small groups or alone, including the use of instructional videos. Before training, it is recommended to familiarize yourself in detail with what Tabata is, the features of using this technique in fitness and its role in the overall health of the body.

Tabata workout with medicine ball

For this workout you will need a medicine ball weighing 2.5-11 kg. Perform each exercise for 20 seconds at high intensity and rest for 10 seconds. Continue with the exercise for 4 minutes (alternating between intensity and rest), then move on to the next one.

Touching feet on ball

Place the ball in front of your feet. Place one foot on the ball, but do not press down too hard. The leg will be bent at an angle of 90 degrees. The second leg is completely straight. Alternate your legs at a fast pace: lower one to the floor, and touch the ball with the other foot.

Squats with the ball overhead

Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly to the sides. Hold the ball at chest level and do a squat. Returning to the starting position, simultaneously lift the ball up. Lower the ball back down and begin your next rep.

Twisting while lifting the ball over your head

Lie on your back with your knees slightly bent. Hold the ball at chest level. Perform a classic twist. At the top point, lift the ball up. Slowly return to the starting position.

Lunge with trunk rotation

Stand up and grab a medicine ball. Hold it at chest level. Perform a traditional lunge: Step forward with one leg, bending your knees at a 90-degree angle. The back is straight. Having lowered your body down, turn in the opposite direction (if your right leg is in front, turn to the left side and vice versa). Slowly return to the starting position and switch sides. If you have a lot of space, don't lunge in place, but take steps forward as you move around the room.

Arm Curl

Stand up and grab a medicine ball. Arms are completely straight. Perform a standard bicep curl. Slowly lower your arms down to the starting position. Focus on keeping your elbows close to your ribs.

Warm-up as a prevention of accidental injuries

Little experience in sports pushes people to act rashly. Some people overestimate the capabilities of their body, ignore the anatomical features of the structure of muscles, ligaments and the entire musculoskeletal system, but strive to achieve their goal in a short time. A common mistake is not warming up. If you start intense training from a resting state, injuries cannot be avoided.

Be sure to warm up before each session. Jumping rope, running in place or on a treadmill are suitable. Be sure to “warm up” your joints with circular movements, bending, and smooth rotation of the limbs. You should spend at least 7-10 minutes warming up.

Tabata workout with kettlebell

Back in the early 18th century, Russian farmers invented weights. However, their intentions had nothing to do with physical exercise. Farmers needed a uniform way to measure the weight of crops and developed an object that acted as a counterweight and therefore a primitive scale. Eventually, they realized that kettlebells had additional benefits.

We have prepared for you an effective Tabata workout using kettlebells. Perform each exercise for 20 seconds at high intensity and rest for 10 seconds. Continue with the exercise for 4 minutes (alternating between intensity and rest), then move on to the next one.

Deadlift

Stand with your knees slightly bent. The back is straight. Hold the kettlebell with both hands and lift it off the floor with a controlled movement. Focus on tightening your glutes and hamstrings. Slowly lower the weight to the starting position. Take a short break and continue with the exercise. Keep your back straight throughout the exercise.

Kettlebell chin squat

Stand with your feet shoulder-width apart and your toes slightly turned out. Hold the kettlebell with both hands, bending your elbows. The weights are pressed upward towards the chin. Perform a standard squat, one repetition after another. Focus on keeping your back straight and not allowing your knees to extend past your toes throughout the exercise.

Curling the arm and lifting the kettlebell overhead

Stand with your feet shoulder-width apart. Hold the kettlebell in one hand. Perform a standard arm curl with your elbow close to your ribs. After curling, straighten your arm, lifting the weight above your head. Slowly return to the starting position, pause briefly and continue with the next repetition. Perform repetitions on one arm for 20 seconds. Switch sides for every 20-second interval.

Kettlebell Overhead Press

Hold the kettlebell overhead in one straight arm. Bend your elbow and slowly lower the weight behind your head. Raise the weight back to the starting position. Take a short break and continue doing the exercise. Perform repetitions on one arm for 20 seconds. Switch sides for every 20-second interval.

"Woodcutter"

Stand with your feet shoulder-width apart and your toes slightly turned out. Hold a kettlebell with both hands near the ankle of one leg (as in the photo). Lift the load diagonally upward. The kettlebell will be over the opposite shoulder. Slowly lower it back to the starting position and continue doing the exercise. Perform repetitions on one side for 20 seconds. Switch sides for every 20-second interval.

How is Tabata different from cardio training?

Cardio training occurs with the active participation of oxygen. Such exercises are called aerobic. High-intensity Tabata training causes the body to suffer from oxygen deficiency, puts it into anaerobic mode, which takes a lot of energy and immediately switches to burning fat.

It is impossible to train for a long time in this mode. But to achieve the desired result, only 8 rounds of Tabata are enough. As a result, you get not only active fat burning, but also strengthening and muscle growth, effective training of the heart and blood vessels. Tabata training has a positive effect on endurance, as it forces the body to work with all its strength and teaches it to adapt to similar stress factors in the future.

Tabata training for beginners

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In Tabata training, you will never have full recovery between sets. Your heart rate should be at or near maximum, and you should be out of breath by the end of the four-minute session.

All you need to get started is a stopwatch or timer and a lot of willpower. If you're new to high-intensity training, one Tabata interval is all you need. But since this workout is a high-impact workout, be sure to warm up dynamically before you begin.

Create your own Tabata workout by choosing one or two exercises for each set. You can complete six sets using just one exercise, or you can alternate between two exercises if you like. There is no need for additional equipment other than a timer. We advise beginners to perform exercises using their own weight. When you're ready to add weights to your workout, you'll have more interesting Tabata workout options.

Here are some examples of exercises that will help you arrange a Tabata workout:

Lower body workout:

• Bodyweight squats
• Jump and squat
• Jump onto the step platform
• Squats with a kettlebell or dumbbell in front of you

Upper body workout:

• Push ups
• Bench push-ups
• Pull-ups
• Plank

Full body workout:

• Burpee
• Thruster with dumbbells or kettlebells
• Climber

Cardio workouts for Tabata:

• Jumping rope
• Rowing machine
• Exercise bike
• Sprint

Example workout:

Tabata workouts are meant to be challenging, so be prepared to push your limits.

• Beginners: Bodyweight squats, 8 sets of 20 seconds, 10 seconds rest.
• Intermediate: Burpees, 8 sets of 20 seconds, 10 seconds rest.
• Advanced level: jumping jacks, 8 sets of 20 seconds, 10 seconds rest. After 8 sets, rest for 2 to 4 minutes.
• If you perform the dumbbell thruster exercise, take 10 seconds to rest.

Remember that any exercise will benefit you. What you choose is up to you. Keep the intensity high and the rest short, and you'll become a Tabata expert in no time.

Who is Tabata training suitable for?

High interval training is suitable for trained people who regularly exercise and do not have serious problems with the heart or joints.

Tabata solves the following problems and helps achieve specific goals:

• intensive fat burning in a short period of time;
• increasing overall endurance;
• strengthening the heart muscle;
• acceleration of metabolic and hormonal processes in the body;
• the opportunity to get into good physical shape by spending 10-15 minutes a day doing exercises;
• noticeable increase in strength indicators;
• acceleration of muscle tissue growth, the ability to move to a more complex level of training in strength sports.

The technique requires composure and certain physical preparation. First make sure that there are no direct medical contraindications to intense exercise.

What is Tabata training?

©Liderina/IStock
If you're looking for a new workout program, you might want to try Tabata. A Tabata workout is high-intensity interval training (HIIT) that involves exercises that last four minutes.

Each exercise in this Tabata workout lasts only four minutes, but it will likely be one of the longest four minutes of your life. The structure of the program is as follows:

• Exercise for 20 seconds
• Rest for 10 seconds
• Do 8 laps

You perform at your best for 20 seconds and rest for 10 seconds. This is one set. Perform eight sets of each exercise.

You can do almost any exercise you want. You can try squats, push-ups, burpees, or any other exercise that works large muscle groups.

Tabata is great for a quick workout if you're short on time, need to switch to a different workout regimen, or want to increase your endurance and speed.

Tabata's story

Dr. Izumi Tabata, a professor at the Faculty of Sports and Health Sciences in Japan, worked with the head coach of the Japanese speed skating team to find out whether short bursts of high-intensity exercise were effective. Dr. Tabata performed a 4-minute high-intensity (170% VO2 max) workout on a stationary bike. The results, published in Medicine and Science in Sports and Exercise, showed that Tabata athletes improved their maximum oxygen uptake, which is the body's ability to use oxygen more efficiently. This resulted in improved performance.

Tabata workout example:

• Push-ups (4 minutes)
• Bodyweight squats (4 minutes)
• Burpee (4 minutes)
• Exercise “Climber” (4 minutes)

Start with push-ups. Perform them for 20 seconds at high intensity. Rest for 10 seconds and then return to push-ups (20 seconds). After you complete eight push-ups, rest for one minute.

Then move on to squats and repeat the sequence (20 seconds per exercise, 10 seconds rest). Once you complete eight squats, rest for one minute and then do a burpee. After burpees, do the Mountain Climber exercise.

Precautionary measures

Tabata training is very advanced and is best suited for experienced athletes. Beginners should start with lighter interval training and gradually work their way up to that level of intensity. Or you can try this format by incorporating simple exercises into your workout routine, performing them at a fast pace (20 seconds) and then recovering (10 seconds).

Tips:

• Make sure you are fully warmed up (warm up for at least 10 minutes) before attempting this type of workout.
• If you are new to this type of training, start with 5-6 rounds of each exercise and increase the rest to 20-30 seconds. As your endurance increases, gradually shorten your rest periods and increase the number of cycles to add more intensity.
• Perform this workout no more than 1-2 times a week with a rest break to avoid overtraining and injury.
• If you feel out of breath, increase your recovery time or take additional breaks if necessary. Be sure to listen to your body when performing any high-intensity exercise. If you feel any pain or discomfort, take a break.
• You need to be extremely careful with these workouts, because... they involve a lot of stress on the body.

For whom Tabata training is contraindicated?

The Tabata technique is not for beginners in the sport. It is forbidden to immediately put high stress on the body. This can lead to injuries, exacerbation of chronic diseases, and surges in blood pressure. Tabata high interval training is suitable for those who regularly engage in cardio training or strength sports for at least 2-3 months.

The technique has the following contraindications:

• acute and chronic pathologies of the heart and blood vessels;
• injuries, inflammatory and destructive processes in joints;
• excess weight, in which you cannot perform exercises due to excessive stress on the joints;
• following a low-carbohydrate diet, which is accompanied by a lack of strength and energy;
• pregnancy;
• anemia, physical weakness, dizziness;
• instability of blood pressure.

Training is carried out when you are feeling well. If you have headaches, high blood pressure, or acute pain in the joints, it is better not to exercise for a while. But after high-intensity training, muscle pain occurs in the first months. They can be quite intense, especially for beginners. The reason for their appearance is the body’s natural reaction to the destruction of muscle fibers.

As a result, protein fragments are formed that absorb protective cells and release products that cause short-term pain. It is important to be able to distinguish pathological pain syndrome from physiological one. If you have any doubts, you should visit a traumatologist or orthopedist, conduct X-ray diagnostics or a modern MRI examination.

Temporary contraindications

The desire to go towards the intended goal, not paying attention to certain signals from the body, can end in failure. There are temporary conditions in which exercise is contraindicated. Otherwise, you can harm your health.

Tabata training is not carried out for the following conditions and disorders:

• increased body temperature;
• exacerbation of any chronic pathologies;
• headache;
• menstruation;
• recent injuries to the musculoskeletal system;
• severe fatigue;
• dizziness;
• increase or excessive decrease in blood pressure;
• decrease in hemoglobin;
• problems with coordination of movements;
• drowsiness.

High interval training can cause dizziness, especially in people with poor coordination. If you are not feeling well, reschedule the class for another day. Before training, you can measure your blood pressure and pulse. Sometimes abnormalities in the functioning of the heart and blood vessels do not manifest themselves at all, but can cause complications during intense exercise.

Tabata training provides maximum stress on different muscle groups, joints and all body systems. High-intensity training is not for everyone. For people without certain sports training, it can undermine their health.

The optimal age for using the technique is 25-40 years. If you already have joint problems, you should not choose Tabata. This is not a physical therapy method. Intense, high-speed exercise is not suitable for damaged joints with active degenerative changes.

Tabata exercises: all the pros and cons

Any system has its pros and cons.

Clear benefits

• Intensive training using this method at least 3-4 times a week gives results within six weeks - fat volumes are noticeably reduced. By increasing endurance over time, you can achieve impressive results in losing weight and strengthening muscles throughout the body. A relief will also appear.
• Almost anyone can start exercising without any problems—it’s just that those with little training choose simpler exercises to master the correct technique.
• The ability to practice at home in a small area without any special equipment.

Anyone can carve out all 4 minutes of training for themselves, no matter how busy they are.

There are also some disadvantages

1. Many fitness trainers agree on one opinion - Tabata exercises are quite traumatic and should be performed by almost advanced gymnastics athletes and those who are already familiar with such exercises and the technique of performing them. This statement is highly controversial.
2. Fitness experts also believe that such activities are fraught with overtraining and stress for the whole body.
3. Strict control over proper nutrition is necessary - Tabata training increases your appetite.

As you can see, the so-called “cons” are, for the most part, dubious. After all, even an experienced athlete once started somewhere.

Contraindications to classes

Of course, there are contraindications. Here they are:

• Diseases of the cardiovascular system.
• Diseases of the musculoskeletal system.
• Pregnancy.
• ORZ.
• Flu.
• ARVI.
• Weakness.
• Bad feeling.

In addition, breastfeeding mothers should not train this way either.

Frequency of classes

The frequency of high-intensity training depends on your main goals. Those who want to lose weight are recommended to perform 8 rounds with a break of no more than 1-2 minutes - 3-4 times a week. Exercising daily is not recommended, as this leads to signs of overtraining and can reduce strength indicators.

To maintain physical fitness, Tabata training is recommended to be combined with strength training. Try doing high interval exercises 5-10 minutes after your main workout instead of standard cardio. This will improve strength performance and accelerate muscle gain.

What is Tabata training and what are its benefits?

Tabata training is high-intensity interval training, during which you need to do the maximum number of movements in a minimum time. Regular Tabata training is a great way to:

• lose weight;
• increase endurance of the cardiovascular system;
• speed up metabolism during the recovery period;
• strengthen and develop all muscle groups.

Tabata classes are performed 3-4 times a week and take less time than any other workout. For an average level of training, it is recommended to do 5 cycles of 4 minutes of exercise. In every four-minute interval of 20 seconds, one exercise is done intensively, after which you rest for 10 seconds, for a total of 8 approaches.

During the training, strength and cardio exercises are combined with your own weight.

Training using this system does not require any equipment, equipment or equipped space; you can practice in the park or at home.

For the protocol, it is important to strictly monitor the time; it is better to use a timer with a loud signal. Tabata high-intensity interval training triggers all processes in the body aimed at growing muscle mass and burning fat throughout the day. The process of losing weight occurs not only during classes, but also after them.