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.
Bodyweight exercises
-Body weight Squats
-Push-ups
-Pull-ups
-Dips
-Sprints
Weighted exercises
– Clean and press
– Squats
– 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.
how often would you recommend that per week ? And did i understand that correctly you do alll the exercises through without any break, than you make 10 sec break and than you repeat it 8 times the hole thing again.
like: Body weight squats, push ups, pull ups, dips and sprints / after that 10 sec break … and the hole thing again ( 8 times ) ?
Yes, that’s correct. If you work with weights in a gym, try doing tabata 2 times a week. If you don’t do any other activity you can practice it 3-4 times a week.
But this means, doing 5 exercises times 20 secs = 100 secs and then 10 secs pause = 110 secs per Cylce. How can I get down to the designated 5 mins ? Thanks
Admin posted wrong. Can’t you even calculate?
You said workout is about 5 minutes. How can you do 5 different
exercises 5×20=100 seconds, then 10 second rest with 5 minutes?
This kind of workout you would do in 13 minutes and 10 seconds.
With this 5 minute time frame you choose only one exercise. I like to do burpees,
because this gets the most out of you. 8x20sec+7x10sec= 3minutes 50 seconds.
Yup, we corrected that. It should have said about 15 min