Introduction:
Created by Japanese researcher Izumi Tabata, Tabata training has become one of the most popular and effective workouts around the world, especially in gyms and boot camps. The goal of the workout is to push your body to its max, which means you’ll finish your workout drenched in sweat and feeling like you can’t possibly do another rep or another second of work, but in just four minutes! While there are plenty of different variations on Tabata training routines, here are 10 of the best routines you can use to get started with this challenging exercise routine.
Full Body Exercises:
In this full body routine, the person chooses three exercises and works for 20 seconds on each. They do a total of 4 rounds with a 60 second rest between each round. At the end of their exercise time, they have 4 minutes rest before starting another set of 3 exercises for 20 seconds. This is one example of how Tabata training can be incorporated into a workout routine and does not need to be difficult or long in order to work. A good rule of thumb when deciding what type of routines to try would be to choose the best ones for your fitness level and go from there. If you are looking for something more intense then you should start out by doing fewer repetitions instead of trying too much too soon.
A great way to mix up your normal workouts is through Tabata workouts because it incorporates high intensity intervals that can challenge people who are new to working out as well as those who already have an established fitness regimen.
HIIT Cardio Exercises:
Tabata exercises are a type of HIIT (high intensity interval training) that is perfect for someone looking for a quick and effective workout. HIIT is well known for being an exercise routine with the quickest route to reaching the fitness goal of burning fat and getting in shape. The most popular form of this training strategy, Tabata, is based on using all-out maximal effort during short intervals. In each tabata set, you exercise as hard as you can for 20 seconds followed by 10 seconds of rest. All told, it's four minutes of work. After completing a tabat set, you should have four minutes of rest time before continuing onto the next one - that way your body has enough time to recover and you don't overwork yourself!
Strength Building Exercises:
1. Start with a one-minute warm up before you hit the tabata intervals. 2. Do two rounds of the following exercises, spending 20 seconds on each exercise and then resting for 10 seconds in between. 3. You'll repeat this sequence eight times, giving you four minutes of tabata exercise time in total—plenty of sweat and calorie burn!
1) Dumbbell squat-to-presses 2) Kettlebell swings 3) Kettlebell rows 4) Pushups 5) Dumbbell thrusters 6) Deadlifts 7) Jumping lunges 8) Mountain climbers
Bodyweight Exercises:
Flexibility is just as important for maintaining strength and power as it is for preventing injury. Consistently working to improve your flexibility not only will prevent injury, but also will allow you to do more in other areas of fitness. If you're looking for some simple ways that you can gradually increase your ability to stretch and improve flexibility, try the following exercises:
- Reverse Hamstring Stretch (1) - Standing quadriceps stretch (2) - Pigeon Pose (3) - Bridge Pose.
There are a lot of different workouts and exercises out there. These are my favorites, and they're really good if you want to get stronger but don't have any equipment. And all of them can be done in under 15 minutes!
Equipment Free Exercises:
How would you like to get a complete body workout without even needing any equipment? What if I told you that all you need is your own body weight and a set of pushups? That's right! You can do some great exercises that focus on arms, chest, back, quads, hamstrings, core and legs. These 10 easy-to-follow routines give you tabata workouts for the whole body. Check them out below!
Repeat the exercise until eight sets are completed in twenty seconds each.
Combination Exercises:
A tabata workout is one of the more intense fitness routines. To do it properly, you need a workout partner and lots of empty space—you'll cover more than 11 acres during your routine. But for those who want the quick version, here are some exercises that are compatible with the format:
Burpees A burpee is a push-up followed by a jump and the final move entails a squat at the end of the jump. Beginners can start by simply jumping into a squat position from their standing start without doing any push-ups or squats beforehand. Jump squats Jumping on one leg while doing high knees in place is called a jumping squat.
Use the App or Set a Timer:
Warm up for two minutes on the rowing machine.
Do each exercise 20 seconds per exercise, then rest 10 seconds between exercises. Repeat circuit 8 times total. Finish with a two-minute cool down of easy rowing at a steady pace. Cool down again by rowing easy and stretching your legs and arms.
Do this workout three days per week in order to see results! Remember that every body is different so adjust these workouts as needed. You can do them twice or three times a week depending on your schedule. Tabata routines are also great if you are short on time because they take less than 30 minutes to complete. The best thing about tabata training is that it doesn't require any equipment - all you need is an interval timer and some space.
Mix it Up!
Who doesn't love a good cardio routine? All the jumping, high-knees, low-jumping jacks, burpees and mountain climbers make it really difficult to stop! With such a variety of movements, there's something for every fitness level and it never gets boring.
In honor of the popular workout that requires just four minutes of work with 20 seconds on and 10 seconds off (with each cycle lasting eight total minutes), here are ten tabata workouts you need to try. Get ready for some serious sweating!
Cool Down and Stretch:
Just because the timer goes off, doesn't mean you're done with your workout. Here are a few important things to do after completing a tabata circuit routine.
1) Take a short break and drink some water. 2) Give yourself permission to rest and make sure that you avoid doing any more high intensity exercises for the day. 3) Cool down by doing light stretches for each muscle group that you just worked out (lower back, quads, hamstrings, arms). 4) Slowly increase your level of movement throughout the day as tolerated so you can help flush waste from your system faster.