Tabata training is part of the HIIT family! Tabata is HIIT but not all HIIT is Tabata.
Basically, Tabata is a higher intensity version of HIIT, with shorter and more rigidly defined workouts – It’s a super high-intensity interval training workout, featuring exercises that last four minutes.
And it will be the longest four minutes you’ve ever endured. Tabata training breaks a workout into clearly defined intervals – 20 seconds of a push-it-to-the-limit exercise followed by 10 seconds of rest. It will jump your heart rate up very quickly.
The structure of the program is:
- Workout hard for 20 seconds
- Rest for 10 seconds
- Complete 8 rounds
This is just one set. You’ll complete eight sets of each exercise for exercise, and you can do pretty much any exercise you wish – squats, burpees or any other exercise that works your large muscle groups.
An example of Tabata workout looks like this, and which makes for a great outdoor session:
- Push-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Burpees (4 minutes)
- Mountain Climbers (4 minutes)
Get your timer going, because you’re going to need it! Four minutes for each exercise – 20 seconds on and 10 seconds off. Eight consecutive work-and-relax cycles go into a 4-minute round in Tabata. Four rounds go into a full 20-minute training circuit. (There is a minute of recovery after each round.)
All the math adds up to an intense aerobic (cardio) and anaerobic (strength) experience.
It will feel like a very long couple of minutes, it’s a lot of effort packed into a short time!
Advantages of Tabata: One advantage of Tabata training is that it requires absolutely no equipment. The entire routine can be built around basic bodyweight exercises that use your bones and bulk in place of weightlifting plates.
More examples include high knees/running in place, skate lunges, squat jumps, jumping jacks and crunches. It’s a good idea to count how many reps of each exercise you do at the start of each round – for example, the number of push-ups in the first 20-second interval – and then try to match it in the next seven. The goal is to set the bar high and then meet it again and again.
While you don’t’ need gym equipment for a Tabata routine, you can certainly incorporate your favourite gear. Kettlebells, medicine balls, jump ropes, resistance bands or jumping on an exercise bike will also suit.
Another perk is that it’s an ideal workout while traveling given that it’s quick and can be done with no equipment. You can do Tabata in your hotel room.
So, incorporate this type of workout into your fitness routine and produce some excellent results!
As always, stay fit, happy, and healthy!
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