Tabata Exercises - Short & Effective

LISTICLE | 06/04/2021
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Are hour-long cardio sessions on the stepper, treadmill or spinning bike really still in keeping with the times? Absolutely, but with the intensive Tabata exercises there is also a time-saving alternative. The time factor isn't the only advantage, as Tabata is great for building muscle and losing weight. ISPO.com has looked at the six top Tabata workouts that are particularly effective and time-saving.

What is Tabata?

Much more effective than boring endurance workouts at the gym, you can fight the hated waistline gold with intense interval training. The Tabata workout is aHIITmethod that increases the intensity and effectiveness of HIIT exercises in a compressed form. Just four minutes a day is enough to extremely boost the metabolism, increase fitness and reduce body fat at the same time.

However, if you think you can get your dream body with a convenient shortcut, you're wrong. Tabata is so successful in terms of fat burning because it is anything but convenient. The shortness of the workouts can be explained primarily by their extremely high intensity: 20 seconds of maximum effort - 10 seconds rest. After a total of eight rounds, you have survived a training session. We've therefore taken a closer look at six top Tabata exercises so you can get started straight away.


Tabata Workout & Tabata Exercises for Beginners

It's been ages since your last workout and you wouldn't exactly call yourself a sports fan? No problem at all. Only determination and stamina are required. The Beginner-Workout will not overstrain you technically and is still highly effective.

Two exercises are enough to push you to the limit: Jumping jacks, or "jumping jacks," and burpees, which involve squatting from a push-up position followed by a stretch jump. Over the course of four minutes, the exercises are always performed in alternation, with the principle of 20 seconds of power - 10 seconds of rest always applying.

The workout addresses the entire body and is ideal for building up basic fitness. Four units a week should be enough at the beginning. After about three weeks, the body has become accustomed to the load and the program can and should be changed.


Tabata Workout & Advanced Tabata Exercises

If you consider yourself generally fit or have already completed the beginner's workout, the next step follows: The basic condition is there - the next level can come. In order to work the individual muscle groups in a more targeted manner, two more exercises are now added to the program: Squats and push-ups.

For the squat it is important to keep the upper body as upright as possible, to form a slight hollow back and to bend at least so deep that the knees form a 90 degree angle. Since many women have difficulty with the classic push-up, an alternative variation can be used: Instead of on hands and feet, the exercise is performed on hands and knees.

Start with the well-tried jumping jacks, followed by squats, burpees and push-ups alternating according to the 20 seconds - 10 seconds principle. The workload can be increased to five to six sessions per week and after three weeks you should change again.


Tabata Workout: Tabata Exercises for Professionals

For all passionate Tabata followers, here comes the pro workout. The fitness is there, the form is on a good way - now it goes to the fine tuning. In addition to squats and push-ups, two other exercises from the world of strength sports are added to activate the muscles: pull-ups and lunges.

From now on you train in the order squats, pull-ups, lunges, push-ups: both squats and lunges target the muscles in the legs, buttocks and torso. For lunges, simply alternate between taking a step forward and squatting.

Push-ups and chin-ups are excellent exercises to activate the entire upper body. Alternatively, those who can't do pull-ups can switch to jumping chin-ups. Just jump on the bar, use the momentum to pull yourself up and let yourself down in a controlled manner.

Of course, the Tabata principle also applies to the professional workout - six units per week should now be no problem. To ensure that the necessary recovery is not neglected, the cycle can be started again from the beginning after a further three weeks. 


Tabata Workout: Tabata Exercises for Professionals

We start with the classic push-ups, which primarily activate the chest, shoulders and triceps. This is followed by a full-body exercise, the so-called burpee or squat stretch jump, in which you squat down from the push-up position and then jump down with your arms stretched upwards.

In the Mountainclimber - round three - the starting position is also the push-up position. Now alternate bringing the bent legs forward so that the knees almost touch the outer elbows. With the crunches in the final round, the abdominal muscles are targeted once again - lie flat on your back, bend your legs, position your hands in the area of your temples and move your upper body towards your knees.


Tabata Workout: Tabata Exercises for Professionals

The second workout focuses on the leg and back muscles. We start with an absolute fat burner, namely the squat. Form a slight hollow back, keep the upper body upright and go down as low as possible. Hardly any other exercise is as effective when it comes to burning fat and increasing fitness.

Lunges follow: Take a step forward and now squat down. As with the squat, the quadriceps and gluteus, i.e. the gluteal muscle, are particularly targeted. With pull-ups the back and biceps are activated.

Jumping Jacks follow. With this classic exercise you can really step on the gas again and challenge your body holistically.

The first two workouts each contain four different exercises. With a 20-second load and 10-second rest, eight sets are completed in four minutes. If you have completed all four exercises in the first round, you can look forward to the second round.


Tabata Workout: Tabata exercises for professionals

The focus of the third workout is once again more on the leg muscles. And there is a reason for this, because the quadriceps and gluteus belong to the largest muscle groups in the body. Consequently, a lot of energy is burned during leg training.

The following exercises are available: Spinning, sprinting or jumping rope. Once you have decided on two exercises, they are always performed in alternation: Four rounds of sprinting and four rounds of rope jumping, this is how a possible composition could look like.

With one Tabata workout per day you are already well positioned. To address all muscle groups evenly and to have some variety, however, a different workout should be selected every day. If you go full steam ahead six times a week, you can also take a day off with a clear conscience.

Tabata exercises - what to consider when performing them?

20 seconds sweating - 10 seconds recovering: This is the principle of Tabata. But what do you have to watch out for in this short workout? First of all: Tabata is not to be compared with a casual round on the stepper or treadmill - the term High Intensity Interval Training, short HIITdoes not come by chance.

Especially the cardiovascular system is extremely challenged during Tabata. In order to give full intensity and to be able to go to the individual limits, therefore, one thing is important above all: a robust health. If you are struggling with physical limitations, you should definitely seek the advice of a doctor beforehand.

Once you've conquered your inner weakness and banished the fear of a nasty muscle ache, you should set realistic goals. Our bodies do not change overnight and the path to the desired bikini figure will take some time.

In order to stay motivated on the ball, it is important to select suitable and, above all, varied exercises. It is also advisable to document your personal performance in a training diary.

The following applies to all six workouts: Before getting down to business, warm up properly! An additional five to ten minutes should be planned for this.

How do you properly warm up before a Tabata workout at home?

In general, warming up before a workout is important to minimize the risk of injury. Tabata workouts use a variety of muscle groups, so the whole body should be warmed up. Possible exercises include the following:

- Jumping Jacks

- Arms and wrists circles

- Knees circling

- Pulling legs back and stretching

Warming up your knees is especially important because burpees can cause joint problems that can be avoided with proper warm-up. Just 30 seconds per warm-up exercise is enough to greatly minimize the risk of injury.

FAQ about HIIT and Tabata Workout

Still have questions about Tabata and HIIT? Below we provide the answers.

Does Tabata replace a full-on workout?

No. With a Tabata workout, you burn a lot of fat in a very short time and effectively work on your endurance. However, the World Health Organization (WHO) recommends 2.5 hours of exercise per week, or 75 minutes at high intensity. Six Tabata sessions of four minutes each is just 24 minutes, but a Tabata workout is also more intense than classic HIIT.

How often should you change your training plan?

Every three weeks, the exercises should be adjusted from a Tabata workout to add new muscle stimulation.

What is the difference between a Tabata workout and HIIT?

A Tabata workout is more intense than comparable bodyweight workouts. The target heart rate for this workout method is 100 percent, while the target heart rate for a HIIT workout is between 80 and 95 percent. However, the intervals in HIIT training are longer, as are the breaks.

What is a Tabata workout good for?

A Tabata workout helps with weight loss, it strengthens the muscles and supports the cardiovascular system.

Can you build muscle with a Tabata workout?

Tabata helps with definition and works a wide variety of muscle groups. However, you cannot build muscles as effectively with this training method as with dumbbells.

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