Time-saving and fat-burning weight loss workout — Tabata

In the year of 1996, Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers.

Tabata training was initially used in cardio training and weight control for short track skaters. You push yourself as hard as you can for 20 seconds reaching a maximum rate of oxygen uptake and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise and 4 times a week.

Before long, fitness experts found that Tabata is suited for most people due to its many advantages such as time-saving training plan, high efficiency and simple rules. As a result, there has appeared many forms of variations of Tabata like Insanity and Tabata Power used in training sessions for losing fat or building endurance.

Well, still there are people wondering ‘Can Tabata actually lose weight? Yes, since Tabata is a type of HIIT training and the principle of losing fat is exactly the same as HIIT. This type of training gets and keeps your heart rate up and burns more fat in less time. A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery. So this is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.

Let’s consider fat burning as making money. By cardio you may earn total $500 immediately after 1 hour’s hard work. However, Through Tabata you earn the first installment of $100 after only 4 mins’ hard work. And the rest of $400 will arrive in the coming 24 hours. Besides, it also helps to improve your ability of making money in the future. Not to mention Tabata is less time-consuming and less likely to get you into the bottleneck period.

Is 4 minutes enough?

If you complete Tabata with ease, we can precisely tell you that 4-minute workout is not enough for you because you may not perform the actual Tabata with efficacy. If you did the 20 second work intervals at 170 percent of max effort with an increased heart rate to almost 200, you may feel it has been the hardest and longest 4 minutes you’ve ever experienced. But to be honest, you are more than likely not going to be doing anything close to that amount of work unless you are professional athletes. Of course, if you just want to lose weight through Tabata workout, you don’t necessarily have to meet such high standards.

Tabata core concept: doing your best to give all-out, one hundred percent effort through quick, intense bursts of exercise during the 20-second intervals. Here doing your best means fastest speed or maximum strength. For example, if you usually do 10 push-ups in 20 seconds, then you should at least do over 15 in Tabata or keep your hands off the ground for each push-up using the explosive power.

When you first start practicing Tabata, most likely, you are not able to finish the 4-minute workout at a very high level of intensity due to the insufficiency of strength. In this case, the little time workout really doesn’t count. Once you’re done with it, you may feel like you just started. Thus, you have to increase the amount of training to achieve the ideal effect. Try out the 12-minute Tabata then. Here are some great moves to put together for a longer, Tabata-influenced workout routine. Try to perform 10 reps of each move within about 20 seconds, then rest for 10 seconds before moving to next move. After each cycle, rest for 30 seconds before repeating 3 more times.

1. High Knee

Keep your back straight and tight. Run in place while lifting your one knees high to waist level. Pump your arms while bringing the knees up as fast as possible. Do not hold your breath. As you pick up the pace, breathe faster, and your heart pumps faster. Lean back and lift your knees to a lower level to keep your upper body stable.

2) Plank

Start with a push up position. Bend your elbows and rest your weight on your forearms and toes. Brace your core with your body in a straight line from head to feet. Hold the position for as long as you can. Do not hold your breath. Feel the tightness in your shoulders, back, glutes and entire abs.

3) Jumping Jack

Stand with your core tight. Jump your legs out as you bring your hands overhead. Then jump back to standing as you put your hands down. Breathe in when raising arms, breathe out when coming down. Relax your knees and ankles but keep your core tight. Be fast and soft.

4) Butt kick

Stand with your chest up, core tight, and hands behind your buttocks. Keep your body stable as you quickly raise one heel up towards your glutes, then switch to the other side. Make sure to kick your hands in each rep. Do not hold your breath. Try to take it fast and softly.

5) Wrist circle

Stand upright with your feet shoulder-width apart. Bring your hands in front of your chest and press the wrists together. Keep your wrists touching and rotate your hands down and towards you. Do not hold your breath. Feel your elbows and wrists relaxed and easy. Making circles too fast or too small. Keep it at the right speed. Try to make bigger circles with your wrists.

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