Sometimes getting to a gym can be impossible with everything else in life going on. Thankfully there are websites and resources that make working out at home easy and quick. One of these workouts is called the Tabata Workout.
What Is Tabata Workout?
A Tabata Workout is a high intensity workout that only lasts a few minutes, but it packs a big impact. It is perfect for anyone who doesn’t have enough time to really go to the gym and workout, but want to be fit and healthy.
Before you try the Tabata Workout, you should consult your doctor.
How Does Tabata Workout Work?
Tabata workout is a short cycle of sprints. What you do is sprint as hard as you can for 20 seconds, rest for 10 seconds, and repeat for 4 minutes (or as long as you can).
It is very simple, but the alteration between working out and resting will burn calories and help you get a cardiovascular workout with little time.
There have been studies on this high intensity method versus a long steady interval of medium intensity activity. The results show a very drastic increase in aerobic capacity by those who pushed as hard as they could, even in very short intervals.
The ones who did the short intervals showed greater oxygen utilization and lung capacity too.
Tabata Workout Preparations
Initially the Tabata regimen was created for athletes to improve their craft. If you are not an athlete, you may have to build up your tolerance for the workouts before you are able to do a full 4 minutes in a healthy way.
You can begin with some simple interval training such as:
- Begin with longer, lower intensity sprints and rest longer than 10 seconds between.
- Instead of 20 seconds of pushing as hard as you can while running, try 60-90 seconds of min-intensity jogging. Follow each of these intervals with one full minute of break instead of 10 seconds.
- Every few days, increase the intensity and shorten the time you push. Also reduce the time you rest between intervals gradually.
- Start with a couple minutes per day and work your way up to four minutes, 3-4 times per week.
All of these steps will help prepare you for doing Tabata interval workouts
Tabata Workout Benefits
Tabata is perfect for moms and other people who are busy, because it only takes 4 minutes at a time. It will help you live a healthy and well balanced life, and help you get the physical activity you need to stay fit. Here are some more benefits:
Burns Fat
The Tabata exercise will help you burn calories and fat. It will help you melt away fat and can possibly affect the way your body processes glucose. This can help you reduce belly fat and help you tone your body.
Builds Muscle
The Tabata exercise pushes your muscles as hard as you can go for short periods of time, but it is hard on your muscles and intense. It will help build them up and strengthen them.
Creates Endorphins
Endorphins help keep your mood stable and can help with happiness.
Highly Portable
There is no fancy equipment to buy or port around for this workout.
Short Time
This exercise is built on the premise of being very short and intense. It only takes 4 minutes of your time every day.
Tabata Workout For Non-Runners
You do not have to sprint in order to reap the benefits from Tabata Workouts. You can apply the Tabata principles to a lot of different types of cardio exercise. Such as:
- Jumping rope
- Squats
- Pushups
- Kettle Bell Training
Tabata principles can be applied to many different workouts.
Tabata Workout Step By Step
Once you have trained for a bit, you will be ready to do the Tabata sprint. Make sure to build your way up slowly with increases in intensity before you try this part.
Step 1: Stretch. You need to stretch to make sure your muscles are warmed up and ready to go. This will prevent injury and help you run at top performance.
Step 2: Get a timer ready. You will make sure to have a timer to keep the sprints at the right intervals and so you rest for the right amount of time.
Step 3: RUN! Sprint as hard as you can for 20 seconds.
Step 4: REST! Rest for 10 seconds.
Step 5: Repeat for 4 minutes total. This will be 6-8 repetitions. It is normal to not be able to do more than that (as athletes typically can’t do more than 8 reps).
Step 6: Cool down. This involves stretching again to keep your muscles loose, breathe deeply, and sip some room-temp water. Let your body cool down and recover by itself.
Step 7: Repeat 2-3 times per week. You can use gentle exercise techniques to stay active on the other days of the week. It is important to make your health a priority, so that you can reap the benefits of being active for many years to come.
