Much more effectively than with boring endurance units in the gym, the hated hip gold can be fought with the intensive interval training. The Tabata workout is a HIIT method that combines the intensity and effectiveness of HIIT exercisesin a compressed form. Just four minutes a day is enough to give your metabolism an extreme boost, increase your fitness and lose 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 precisely 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 have therefore taken a closer look at six top Tabata exercises.
It's been ages since your last workout and you wouldn't exactly call yourself a jock? 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.
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, you can switch to the ladies' version here: Instead of on hands and feet, the exercise is performed in quadrupedal position, i.e. 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 units per week. After three weeks, a change should be made again.
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. If you want to integrate further exercises, you can also find out more in the community.
We start with the classic push-ups, which primarily activate the chest, shoulders and triceps. This is followed by a real 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.
The second workout focuses on the leg and back muscles. We start with an absolute fat burner - 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, also known as lunges, follow: Take a step forward and now squat. As with the squat, this exercise targets the quadriceps and gluteus muscles in particular. With chin-ups, the back and biceps are activated.
Jumping Jacks follow. With this classic exercise, which many people will remember from their school days, you can really step on the gas again and challenge your body holistically.
The first two workouts each contain four different exercises. With 20 seconds of load and 10 seconds of rest, eight sets are completed in four minutes. Those who have completed all four exercises in the first round can look forward to the second round.
The focus of the third workout is once again more on the leg muscles - and there is a reason for that. Quadriceps and gluteus belong to the largest muscle groups in the body, therefore a lot of energy is burned during leg training. The effect is correspondingly high.
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 skipping, this is how a possible composition could look like.
With one workout per day you are already well positioned. In order 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.
20 seconds sweating - 10 seconds recovering: That's 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 name High Intensity Interval Training, HIIT for short, does 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. From newcomers to Tabata junkies - an overview of six top workouts for every level of difficulty:
The following applies to all six workouts: before you get down to business, warm up properly! Allow an extra five to ten minutes for this.