Tabata training is a form of high intensity interval training and one of the best ways to lose fat and get ripped. It was invented by Dr. Izumi Tabata from the National Institute of Sports and Fitness in Tokyo, Japan. Dr. Tabata claimed that he found a way to get both the anaerobic and aerobic benefits from this short but intense workout.
This workout lasts only five minutes, but those five minutes will be more effective than 45 minutes of running or jogging. The benefits include: increased metabolism and fat burning effect, release of testosterone and HGH in the blood because of lactic acid release.One thing that is worth mentioning is that all subjects that were tested were already in super shape, and yet they all made great improvements to their aerobic and anaerobic capacity.
The Tabata method structure:
This method consists of doing an exercise for 20 seconds without any rest periods and then taking 10 seconds of rest before repeating the process for a total of 8 cycles.Because of the short rest periods and the high intensity you will get a very effective workout in about 5 minutes per exercise.
Before you start doing the cycles chose your weights and exercises wisely. Chose either bodyweight exercises or weighs, but keep the weight low until you adapt and find your pace.Also it’s recommended that you choose “big bang for your buck” exercises or compound exercises that will target large muscle groups with a single movement.
-Body weight Squats
– Clean and press
– Push press
– Kettle bell swing
An ideal workout would last about 10 minutes: about 2 minutes of warm up, 15 minutes of tabata training, and 3 minutes of cooling down and stretching.