Tabata workouts are a type of high-intensity interval training (HIIT) that involve short bursts of intense exercise followed by periods of rest. These workouts are short and efficient, making them a great way to burn calories and get fit.
What is a Tabata workout?
A Tabata workout is a 4-minute workout that consists of 20 seconds of intense exercise followed by 10 seconds of rest. This cycle is repeated 8 times for a total workout time of 4 minutes.
How does Tabata work?
When you perform a Tabata workout, your body goes into a state of "excess post-exercise oxygen consumption (EPOC)." This means that your body continues to burn calories even after you've finished your workout. EPOC is thought to be one of the reasons why Tabata workouts are so effective for weight loss.
Benefits of Tabata workouts
There are many benefits to Tabata workouts, including:
Burns calories quickly. Tabata workouts can burn more calories than traditional cardio workouts in a shorter amount of time.
Improves cardiovascular health. Tabata workouts can improve your heart health, blood pressure, and cholesterol levels.
Builds muscle. Tabata workouts can help you build muscle, even if you're not lifting weights.
Tabata workout builds muscle
Improves athletic performance. Tabata workouts can improve your athletic performance, whether you're a runner, cyclist, or just want to be more active in your everyday life.
Tabata workout improves athletic performance
Increases metabolism. Tabata workouts can help increase your metabolism, which means you'll burn more calories even when you're at rest.
Reduces the risk of chronic diseases. Tabata workouts can help reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes.
How to get started with Tabata workouts
If you're new to Tabata, here are a few tips on how to get started:
- Start slowly. If you're not used to intense exercise, start with shorter workouts and gradually increase the intensity and duration as you get fitter.
- Find a workout that you enjoy. There are many different Tabata workouts available, so find one that you find challenging but also enjoyable.
- Listen to your body. If you're feeling pain, stop the workout and rest.
- Warm up before you start and cool down afterwards. This will help reduce your risk of injury.
Examples of Tabata workouts
There are many different Tabata workouts available, so you can find one that fits your fitness level and interests. Here are a few examples:
Tabata sprinting: This is a classic Tabata workout that involves sprinting for 20 seconds followed by 10 seconds of rest. Repeat this cycle 8 times for a total workout of 4 minutes.
Tabata jumping jacks: This is a Tabata workout that involves jumping jacks for 20 seconds followed by 10 seconds of rest. Repeat this cycle 8 times for a total workout of 4 minutes.
Tabata burpees: This is a Tabata workout that involves burpees for 20 seconds followed by 10 seconds of rest. Repeat this cycle 8 times for a total workout of 4 minutes.
Safety precautions
Tabata workouts can be very intense, so it's important to take some safety precautions:
- Start slowly and gradually increase the intensity and duration of your workouts as you get fitter.
- Listen to your body and stop the workout if you're feeling pain.
- Warm up before you start and cool down afterwards.
- Stay hydrated throughout your workout.
References
- Effects of high-intensity interval training on health-related outcomes in adults: A systematic review and meta-analysis of randomized controlled trials. (2017) Sports Medicine. doi:10.1007/s40279-01