Performing Tabata exercises for weight loss and more is the essence of the training. Tabata Interval Training: Secrets to Successful Weight Loss Tobacco Training

Many people who want to lose weight are attracted to Tabata - weight loss exercises recognized as the most effective for burning fat. This system allows you to spend only 4 to 20 minutes on a set of exercises and at the same time lose weight faster than from a full hour of cardio exercise, while simultaneously strengthening muscles and developing endurance. However, this method has its own nuances and limitations, and is not suitable for everyone. Let's look at all the features of this training, lesson plans and examples of ready-made programs for entry-level and intermediate levels.

The essence of Tabata training is that short periods of ultra-intense exercise alternate with even shorter periods of rest. This system is an extreme version of high-intensity interval training (HIIT), in which the principle of alternating loads of varying intensities is taken to the extreme.

What is Tabata

The Tabata system is named after the author, a Japanese doctor of physiology. In 1996, a group of scientists led by him worked on increasing the endurance of athletes. During the experiment, which lasted 1.5 months, sensational results were obtained.

In a group of participants who trained every other day using the new high-intensity system for just 4 minutes, their aerobic endurance improved much more than those who received the usual one-hour cardio exercise 5 times a week. And most importantly, in addition to this, the participants in the first group recorded an increase in anaerobic endurance, which is trained with strength training and never increases from regular cardio exercises.

Such results were achieved due to the fact that during periods of short-term, super-intense work of trainees, their pulse rate reached over 80% of the maximum, that is, it entered the anaerobic zone. The high effectiveness of the Tabata method could not be ignored; it soon gained wide popularity throughout the world.

In fact, this system is not a set of specific exercises, but a training regimen with strict alternation of intervals of intense work and rest. The exercises can be anything. Therefore, a more correct name for this method is the Tabata protocol.

Tabata Protocol Scheme:

• 20 sec. ultra-high intensity loads;
• 10 sec. respites;
• This 30-second cycle (20 + 10 sec) is repeated 8 times in total, making a 4-minute round;
• Rounds for 1 workout can be from 1 (for beginners) to 4 (for well-trained), the break between Tabata rounds is 40-120 seconds.

The total duration of the training, excluding warm-up and cool-down, which are mandatory with this system, can range from 4 minutes to 22 minutes (with 4 rounds with two-minute pauses between them).

Advantages of the method

Compared to other Tabata training systems:

• The main advantage of the method is its high efficiency. In just 4-20 minutes of training, 3-4 rubles. more fat is burned per week than with classic hour-long cardio exercises. The fat-burning effect of the Tabata protocol is based on the fact that it triggers a fat-burning mechanism that operates not only during classes, but also continues for 24 hours after the training. Regular cardio does not have this “afterburning effect”; it burns fat only during training.
• The Tabata method improves both aerobic (cardiac) endurance and anaerobic (muscular) endurance.
• Due to the anaerobic effect, the Tabata system burns only fat, keeping muscle tissue intact.
• Tabata improves muscle tone. And although it does not greatly affect muscle growth and is not able to replace strength training, it helps to overcome the body’s adaptation to stress and get the weight loss and muscle gain off the ground during the plateau effect.
• You can practice the Tabata protocol anywhere - at home, in the gym, in nature.
• No equipment is needed for the classes; the only thing you need is a timer that gives sound signals according to the protocol. The Tabata timer program can be downloaded for free to your smartphone or used online.
• Regular Tabata training reduces the risk of developing type 2 diabetes and helps overcome depression.
• You can use a wide range of exercises according to your goals and preferences.

System Features

The main feature of Tabata training is that you need to perform the exercises at maximum speed. That is, in a 20-second period of time you need to do the maximum possible number of repetitions, without violating the technique of the exercise. To achieve the expected effect, it is necessary to work at the limit of strength, at which the heart “jumps out of the chest.”

Doing 8 such cycles in a row - one 4-minute Tabata round is not easy even for people with good physical fitness. Athletes rate this load as extremely difficult. The degree of difficulty of this load is evidenced by the fact that the level of lactate in the blood, which serves as an indicator of fatigue, during Tabata training increases on average three times above the lactate threshold. This is a very exhausting, exhausting load.

Therefore, Tabata is potentially dangerous for people with poor physical fitness. Those who finally got off the couch and decided to take care of their physical fitness are in vain to think that Tabata for beginners is suitable for them. It should be noted that beginners for loads of this level of intensity are those who have been systematically engaged in cardio and strength training for at least 2 months and have experience in high-intensity interval training.

Due to the high stress placed on the heart and joints during this protocol, it is imperative to do a warm-up and cool-down at the beginning and end of classes. This will prepare the body for intense work, and then smoothly remove the cardiovascular system from stress mode.

Selection of exercises

Exercises for Tabata can be taken from cardio training complexes, strength training with your own weight, with light weights. This could be squats, jumping jacks, burpees, planks, lunges, push-ups, sprinting and much more. The main thing is to complete them as quickly as possible.

You can select exercises, focusing on working out problem areas, but it is better to load the whole body - top, bottom and abs.

During one 4-minute round, including 8 cycles, you can perform from 1 to 8 different exercises. The options may be as follows:

• 1 exercise is repeated in 8 approaches;
• 2 different exercises are performed according to one of the schemes: 11112222, 12121212, 11221122;
• 4 different exercises are performed according to one of the schemes: 12341234, 11223344;
• 8 different exercises are performed in one approach.

You need to start and end each approach according to the timer signal. In between approaches and rounds, it is recommended not to stop, but to continue moving - walking slowly, doing simple movements to restore breathing.

It is recommended to change the Tabata exercise set every 3 workouts so that the body does not get used to the same type of load. In this case, the effectiveness of classes will not decrease. You can return to old programs from time to time, but supplementing them with new exercises.

You cannot practice the Tabata protocol every day. This can cause fatigue and nervous exhaustion. It is enough to train 3-4 times a week. It is not recommended to train using this system on an empty stomach or before bed.

Contraindications

Not everyone can do the Tabata system. It is potentially dangerous for the following categories:

• those suffering from cardiovascular diseases: heart defects, coronary artery disease, atherosclerosis, hypertension, heart rhythm disturbances;
• persons with poor physical fitness and no experience of high-intensity interval training;
• having diseases of the joints and musculoskeletal system;
• pregnant women;
• those adhering to mono-, no-carbohydrate and low-carbohydrate diets;
• having low endurance.

Who is this method suitable for?

• those who want to lose weight and improve their physical fitness;
• those who experience a plateau effect when losing weight;
• those who have stopped progressing in muscle building;
• those wishing to increase endurance and improve their level of physical fitness.

Even if you have a sufficient level of physical fitness and have no contraindications, start training using this system with caution. If you experience dizziness, weakness, or pain, try more gentle versions of HIIT.

Training programs

We offer approximate Tabata training programs for beginner and intermediate levels.

First level

1. Running with throwing your shins back until your heels touch your buttocks – 2 approaches.
2. Getting into a glute bridge – 2 approaches.
3. Jumping with legs spread and arms raised – 2 approaches.
4. Knee push-ups – 2 sets.

Average level

Before starting the workout, warm up for 10 minutes.

1. Jump with legs spread and hand touching the opposite foot - 4 approaches.
2. Lunges forward and backward with jumping – 4 sets.

1. Burpees without push-ups – 4 sets.
2. Jumping with a squat and a 180° turn – 4 sets.

1. Plank with alternating leg raises – 4 sets.
2. “Book”: sitting with emphasis on your hands behind you, connect and distance your chest and knees - 4 approaches.

Cool down until normal heart rate is reached.

Difficult level

The abdomen, sides, and buttocks are the most problematic areas for the accumulation of fat deposits. They become the main obstacle to the formation of an ideal silhouette, hiding the curves of the body underneath. Tabata allows you to get rid of hated fat in order to gain a truly beautiful and toned figure.

This principle of training for a month and a half helps not only to lose weight, but also to be fully prepared for the upcoming holiday season, especially for those who are going to the beach. Along with the quick effect, Tabata does not require much time. The technique is ideal for busy people who do not have the opportunity to find a window in their schedule for a full hour-long workout.

Tabata exercises not only burn fat deposits, but also improve overall fitness. Therefore, they are often included in the training programs of professional athletes and the military. Not all practicing fitness trainers take technique seriously. They are of the opinion that such exercises should be performed under the supervision of a specialist.

This position of the instructors is quite understandable. By training independently and mastering an effective set of exercises at home, a person simply no longer needs to visit the gym.

This is a high-impact interval training program. It is performed with alternating loads and rest. Each individual approach takes about four minutes. It is recommended to conduct classes every other day.

Exercising allows you not only to get rid of fat deposits, but also to stimulate muscle growth. As a result, the body becomes not only slim, but also acquires a beautiful relief. The effect of exercise is much higher than that of regular aerobic exercise.

More about the system

Tabata is a complete replacement for going to the gym or participating in a fitness group. Performing exercises within the system is subject to the following fundamental principles:

• intense loads for 20 seconds;
• rest pause for about 10 seconds;
• repetitions of at least 8.

Each individual approach is about four minutes. The optimal number of approaches, guaranteeing high returns from training, is five. If your level of training allows, this amount can be increased. Be sure to take a minute rest break after each approach. They train every other day. The main goal should be to perform exercises at high speed without losing technique.

Tabata does not require the use of any special equipment. The free area required to perform the exercise is no more than two square meters. This led to the system being often called “prison training.” Another feature of the technique is the inability to hold your breath.

Intense loads dramatically increase the amount of air required. Breathing becomes more frequent. This has a direct impact on weight loss. The tissues are intensively enriched with oxygen, as a result of which the subcutaneous fat layer begins to oxidize and, consequently, decrease.

Nutrition of muscle tissue is carried out due to the energy released. They are actively involved in their work. The blood is intensively saturated with oxygen, which increases the rate of metabolism, and, therefore, the process of losing weight starts.

Purpose of the Tabata complex

Athletes were the first to try the system. The research carried out was aimed at establishing whether the degree of oxygen saturation of muscle tissue changes and whether overall endurance increases.

Along with confirmation of the listed factors, it was also revealed that the fat layer becomes much smaller. The use of similar sports supplements can increase the achieved effect.

What are the contraindications?

The system is not suitable for beginners. If the level of physical fitness is practically zero, then the body will not be able to immediately adapt to high loads. It is better to first practice on a less intensive basis, and after some time begin this training.

Another obstacle to training is the exacerbation of cardiovascular pathologies. This is due to the fact that already in the first minute of classes, beginners note the feeling of their heart jumping out of their chest.

Contraindications include varicose veins. Women in an interesting position should refuse intensive training. Experts recommend abstaining from exercise during the menstrual cycle.

Tabata training program

It is necessary to start training exclusively with a warm-up, regardless of the duration of the lesson. Bends, squats, rotations and lunges allow you to warm up your muscles. To develop a heart, you should jump for a few seconds. You can work any muscles, but experts recommend choosing a program in which the load goes either from bottom to top or from top to bottom.

Beginners should choose exercises that work different muscle groups. These include: bent squats, lunges, jumps. It is best to build training experimentally, that is, individually. The main thing is that at least 8 repetitions are performed in 20 seconds.

Exercises with which you should start the complex:

Push ups

It is not necessary to take a lying position. Support can be on your knees or on a sofa or fitball.

Squats

The correct technique involves keeping the knee joints behind the toes and moving the pelvis backwards. The leg muscles are kept in good shape during the squat. There is no need to straighten your legs completely. Jumping rather than lifting allows you to increase intensity.

Lunges

Do it on each leg. In other words, do 8 reps on each side, not 4 reps. They stand up straight, take the widest possible step forward, bending the leg being worked on at the knee 90 degrees. It is necessary to ensure that the leg that remains in place also bends and practically touches the floor with the knee. The back should remain straight, the torso should be perpendicular to the floor surface or slightly tilted forward. Alternating legs in a jump, rather than rearranging, allows you to complicate the task.

Scissors

Take a lying position. The legs are raised 45 degrees up and quickly crossed. For beginners, the task can be made easier by placing your hands under your buttocks or raising your legs to a greater angle.

Knee Raises

They stand up straight. The arms are bent at the elbow joints. The right elbow is connected to the left elbow, and then the sides are changed. You need to do this as quickly as possible to get some kind of bouncing.

Running from a prone position

Take a position with emphasis on your palms. The pelvis cannot be lowered or raised. Alternately, pull your knees towards you, trying to reach your chest. An alternative variation involves spreading and closing the legs while jumping.

Raising the pelvis

They lie down. Bend your knees, shoulder-width apart. Buttocks squeeze. The pelvis is raised as high as possible. The elbows and shoulders remain on the floor and straightened.

Press

You need to lie on the floor and stretch your legs. To maintain balance, rest on your palms or elbows. The legs are lifted off the floor, bent at the knees, and pulled towards the chest.

This list of exercises is not definitive. There are many ways to structure training. The main thing is to do your best in 4 minutes.

Prepared people can begin heavier loads. They can do burpees with push-ups. It is done from a standing position. Lean forward sharply. They lean on their hands. They take it out by jumping, legs back and doing push-ups. Returning to the starting position is done in the same way, but in the extreme position they jump and clap their hands.

Important Rules

The Tabata system requires strict adherence to several points:

1. No self-pity. To achieve the desired result, you must perform at least 8 repetitions of each exercise. Otherwise there will be no effect.
2. A complex consisting of 5-8 approaches allows you to quickly gain a slender silhouette if you have excess mass. Weights and increased repetitions allow you to increase the load.
3. To make it easier to control time, timers operating in the 20-10 mode are used. They notify you of the completion of each stage with a characteristic sound signal.
4. It is necessary to exercise exclusively in a ventilated area, since the body needs a large amount of oxygen.
5. Before each training session, be sure to do a warm-up. When the session is completed, do some stretching.
6. To restore your breathing, you need to take a break for about 10 seconds, but do not talk during this time. You should not stand in one place, it is better to walk slowly.

Following the above recommendations allows you to get the maximum effect just a few weeks after training. It is especially important to control your diet. You cannot lose weight if you consume more than 3000 kilocalories per day.

It is quite difficult for an unprepared body to last for 7-8 rounds; you should start with 4 or 5 repetitions. The number is gradually increased. You can train according to one of the following schemes:

• perform each exercise 8 times without stopping, pumping different muscle groups in each approach;
• all 8 rounds should be done with a variety of exercises, which are repeated after a minute pause;
• do everything in pairs, for example, jumping in rounds 1 and 2, and then squats in rounds 3 and 4, and repeat everything again from the next round.

When you decide to train using the Tabata system, you must do the following:

1. Be sure to make sure that there are no problems with the heart muscle and blood vessels.
2. Before training, you always need to first hone your technique, and then do a full-fledged lesson.
3. Use a timer to keep the interval at 20-10.
4. The load must be increased gradually either by increasing the number of repetitions or using weights.

It's interesting to know

Tabata was developed in Japan and named after its creator, Dr. Izumi Tabata, who worked on the system together with the institute’s fitness and sports staff. In 1996, during a month and a half experiment, they proved the effectiveness of the technique when athletes:

• Stamina increased by 28%;
• the ability to absorb oxygen by tissues increased by 15%;
• The layer of subcutaneous fat has significantly decreased.

  The indicators were compared with similar data from athletes training on simulators.

The Tabata system is high-intensity interval training. Regular training according to the Tabata protocol is well suited for developing endurance, strengthening and muscle growth. For fat burning and weight loss.

Tabata is the surname of Japanese physiologist and doctor of science Izumi Tabata. In 1996, he and a group of employees conducted research in search of an effective way to increase the endurance of athletes.

In experiments, scientists from the National Institute of Fitness and Sports in Tokyo, led by Tabata, concluded that intense interval training has a strong effect on both aerobic and anaerobic systems of the body.

Studies have shown that if you practice the Tabata method five days a week for six weeks, you can increase the body's aerobic endurance by 14%, and increase its anaerobic power by 28%. Both provide a significant increase in the overall endurance of the body.

Training using the Tabata system has become so popular that Dr. Tabata patented his training method, and therefore it has another name - the Tabata Protocol.

Tabata workout

Each workout consists of performing some exercises. The goal of Tabata training is to perform the maximum number of movements in each exercise in the minimum time.

It is short anaerobic training that is very effective for developing endurance, strengthening and growing muscles. for fat burning. Anaerobic exercise stresses the body and tests its strength, but ultimately it makes you stronger.

Through experiments, the optimal time of loading and rest was established.

How to do Tabata exercises

Tabata exercises are performed at maximum load (as quickly as possible) - 20 seconds. Then, 10 seconds - rest. We repeat this cycle 8 times.

This is one Tabata round, it only lasts 4 minutes, but it will be a truly explosive 4 minutes! Give your 100%. The load should be sharp and explosive.

So, it takes 4 minutes to complete one exercise:

There can be several of these 4-minute Tabata exercises depending on your physical condition. Usually 3-4 Tabata exercises are enough for a full load. Then the total duration of the workout will be about 15-20 minutes. Between Tabata rounds you are supposed to rest for 1-2 minutes.

How to do Tabata training correctly

Exercises for Tabata training

Mainly used for Tabata training plyometric exercises(Plyometrics are a combination of speed exercises to develop explosive strength.)

Strength exercises- with your own body weight, strength exercises with light weights. For example, jumping, push-ups, burpees, squats, jumping jacks, lunges, sudden accelerations, sprints, punches and kicks, etc. In principle, you can use any exercise for Tabata training, the main condition is to perform them to the maximum at a very fast pace.

These exercises do not require special equipment. Therefore, Tabata training is easy to do at home or in nature.

Timer-Tabata

The only thing you need is a special timer with a countdown. The easiest thing is to download a free Tabata timer app for your smartphone. All this is available easily and simply.

You can take special videos on Youtube with a ready-made Tabata timer. Turn on the video and practice.

You can take sites with ready-made timer programs. Type in the search bar:- Timer Tabata online. Choose a site with a timer that is convenient for you, and get busy.

For example: https://fitnesdomaonline.ru/tabata/ Copy the link, go to the site and practice.

The programs are simple, convenient and customizable. You can change the number of intervals, adjust the exercise and rest time, and the number of cycles. Exercises are accompanied by a sound signal, so you definitely won’t miss the beginning and end of the workout.

How long does it take to do Tabata training?

Don't do Tabata training every day. Tabata workouts are very grueling and exhausting. It can deplete your immune and endocrine systems, lead to overtraining. These two systems are directly responsible for our

Classic scheme for classes, 3-4 times a week for 15-30 minutes or 2-3 times a week for 40-45 minutes.

To stay in shape, you can add Tabata training to strength training. Then it is enough to do Tabata 2 times a week for 15-30 minutes. For example:

If I go to the gym, the training scheme is like this:

• 15 -20 minutes.
• Tabata training 15-20 minutes (usually I choose 4 exercises).
• Work on .
• Cool down for 10 minutes.

The end result is a lesson of one and a half to two hours.

By the way, intense exercise according to the Tabata protocol is very useful if you experience stagnation in the growth of muscle mass during the period of strength training. With Tabata exercises you will not build muscle mass, you will most likely dry out, but such programs are very suitable for breaking out of stagnation in the growth of strength indicators.

Contraindications for Tabata training

• heart failure
• atherosclerosis
• hypertonic disease.

Benefits of Tabata training

• No special equipment or trainer needed
• There is no need for hours of training, 3-4 approaches of 4 minutes, 2-3 times a week, are enough.
• Reducing body fat and strengthening muscles, results can be seen after 4 weeks of training using the Tabata Protocol
• Available to people of any age and with any physical fitness

Advice: If you're just starting out, don't jump straight into heavy Tabata workouts. It is recommended to switch to them only after 2-3 months of regular cardio and exercises. You need at least an average level of physical fitness. For example. start simple

Tabata for beginners men and women

The video shows one cycle out of eight.

In the article, I will tell you about the newfangled interval training Tabata protocol, which is intended for rapid weight loss (fat burning) and some other information about weight loss.

And so, it all started when I received a letter in the mail, I quote (it’s big, I cut it off):

Hello. I tried everything, but the excess fat still hung on my stomach and sides, so I turned my attention to a well-known method of losing weight called Tabata interval training. What do you think about it? Does it help?

I ask, what did you try there?! Tell me. In response, I quote (in full):

Oh, what have I not tried. First, my husband gave me a hoop for weight loss, I twirled it until I turned blue, took pills (cut out the name), put garbage bags on myself and then went for a run for about an hour, then instead of the bags I bought a weight loss belt, and put it on my stomach and also went for a run. Despite all this, I eat practically nothing, I don’t eat after six, I’ve eliminated everything fatty and fried from my diet, I’ve eliminated sweets, but still nothing helps. I've tried a bunch of weight loss methods, but nothing helps.

I decided to insert this dialogue (with the girl's permission) into the article so that you ALL understand the extremely important information that follows. After all, there are a huge number of people like this girl. And everyone is brainwashed to the very core with misinformation...

Tabata Protocol: what the hell is it?

This is exactly what I said (to myself or out loud, I don’t remember) when I heard about this method. I won’t hide it, I am very categorical about all these newfangled methods, including this Tabata, which guarantees to lose weight in 4 or 7 or 15 or whatever they come up with minutes a day.

Why? Yes, because any weight loss begins with a diet, not with training. Diet is the BASIC and training is secondary. Without a proper diet, you can train at least all day (let alone 4 minutes a day) until ****** = you still won’t succeed. Rest assured…

That’s why the girl who wrote to me by email (and there are a huge number of people like her) doesn’t succeed. Because excluding sweets, fried foods and fatty foods or simply starving is not a diet)), because any workout (including newfangled ones like tabata and others) does not work without a diet.

This is the basics. WELL, WHY, WHY, WHY is it so difficult to UNDERSTAND this?!

Most people are looking for some magical methods of losing weight: hoops, green teas, films, bags, scrubs, corsets/belts/massagers/electric stimulators, newfangled weight loss techniques... and other shit, preferring to believe in sweet lies instead of bitter, but effective ones truth...

The essence of Tabata training

Work (do exercise) at maximum intensity for 20 seconds

Rest for 10 seconds

20 sec work

10 sec rest

and so 8 circles (rounds)) (p.s. this is why the original Tabata lasts exactly 4 minutes, i.e. 160 seconds (exercises) + 80 seconds (rest), total 160 + 80 = 240 (exactly 4 minutes).

• If necessary, the training time can be increased (but it will no longer be the original Tabata), and the loads themselves can be adjusted. For example, 8 sets of loads are not 20 seconds each, but 30 or 40 or 50 seconds each.
• Also at an advanced level, you can perform each exercise (not in 1 approach), but in 2 or 3 or 4 or 5. But then this is no longer the original Tabata and the training will not last 4 minutes, but longer (depending on number of approaches in one exercise).
• It is also possible (ideally necessary) between approaches (when the break is 10 seconds), record the number of repetitions performed in order to track progress and gradually increase the load). For example: squat exercise, number of repetitions 10-8-8-7-7-6-6-5. If the sum of these numbers increases from week to week, then there is progress.
• The exercises used are absolutely any (squats, push-ups, lunges, burpees, jumping jacks, exercise bikes, deadlifts, parallel bars, abs, in short, any AEROBIC and ANAEROBIC exercises).
• Exercises per workout can be used both for one muscle (for example, the legs) and for all muscle groups (the whole body). For comprehensive development, it is better to use exercises for different muscle groups.
• Because in Tabata, 8 circles are used, respectively, for each circle there is 1 exercise (in total, 8 exercises should be completed per workout).
• What confused me was what was missing from this method before the workout. It is stupidly not provided for. This, in my opinion, is a gross mistake, because... there is an increased risk of injury. Accordingly, if you want to train using this method (by the way, it is not recommended for people who have heart problems) - you need to correct it yourself (by adding a warm-up).
• Training frequency per week. depends on how you train. Those. if the whole body is for training, then optimally 2-3 times a week. (for example, Tue and Thu. or Mon, Wed, Fri), if one muscle group (then you can at least every day), the main thing is that your fitness allows you + so that there are no conflicts in the recovery processes.

In general, in my opinion, nothing special, and personally this method reminds me. To be honest, I don’t see any difference at all with this tabata. Seriously, what's so funny? This is CrossFit, only within 4 minutes.

No, you can certainly argue that in CrossFit there is no rest at all between approaches (for experienced professional athletes, yes), but the majority have it, just minimally, the same 5-10 seconds (as in this Tabata). What's the difference then? SHE IS NOT! Tabata is CROSSFIT in 4 minutes. That's all.

But they just come up with it)). However, CrossFit, bodybuilding, and any workout on its own (without a diet) if you want to lose weight (burn fat) does not work. Therefore, no matter what newfangled workout for weight loss you come across - remember, without a diet - it’s not worth a penny.

Without a proper diet, you will never be able to lose weight. NEVER! ! ! Get this into your head, and don’t fall for all the nonsense, in the style of “Tabata: the best workout for quick weight loss.” THE CORRECT DIET is the best way to lose weight. Training is secondary.

How many articles have I written about losing weight (burning excess fat) on my website... damn, I even published a whole book, where I talked about EVERYTHING from A to Z:

And people are still looking for a magic remedy for quick weight loss... It’s so sad, honestly...

Examples of Tabata training programs

You can come up with so many things that you never dreamed of)). Any exercise, typical CrossFit is shorter.

In general, I’ll show you using the example of selecting exercises FOR FIGHTERS:

1. Burpee
2. Ab crunches
3. Jumping rope
4. Kettlebell row with a small squat or kettlebell swing
5. Rotating a pancake around your head
6. Clapping push-ups
7. Throwing a plate or barbell in front of you
8. Hyperextension

We do burpees for 20 seconds to the maximum, rest for 10 seconds, do abdominal crunches for 20 seconds to the maximum, after 10 seconds we rest and so on until the last exercise (hyperextension). That's all.

Or this is what the program might look like for ordinary people who have no equipment at all:

1. Squats
2. Push-ups from the floor (girls can do it from their knees if they don’t have enough strength)
3. Jumping lunges
4. Ab crunches
5. Alternately raising the knees to the chest (at a fast pace)
6. Jumping rope or imitation (if there is no jump rope)
7. Running (from one wall to another, if at home)
8. Burpee

We do squats for 20 seconds to the maximum, rest for 10 seconds, do push-ups for 20 seconds to the maximum, after 10 seconds we rest and so on until the last exercise (burpees). That's all.

For dessert - a video on the topic “Tabata” (in 4 minutes) and the use of strength exercises:

Best regards, administrator.

Nowadays, any supporter of an active lifestyle can find a fitness system or sports program that suits him.

History of the method

The program was developed in the 80s of the last century by Japanese physiologist Izumi Tabata. He was the coach of a speed skating team, so he thought about a way to improve its results. Classes with students and analysis of the results obtained led the scientist to a revolutionary discovery. Tabata training burns fat, improves blood circulation and significantly increases endurance. The result is visible visually on the body, while at the same time an increase in the athlete’s level of functionality is felt.

This type of training is effective not only for beginners, but also for experienced athletes.

The essence of the method was presented to the public in 1996 in a sports magazine. Tabata, together with Tokyo scientists from the Institute of Fitness and Sports, clearly illustrated the advantages of interval training. Athletes training using this method increased their aerobic power by 28% and their ability to consume oxygen by 14%.

Four Minute Workout Tabata systems for fat burning will easily give you a head start on long-term cardio training. Therefore, fitness enthusiasts should study this method, especially if there is a need to get rid of excess fat as quickly as possible.

As practice shows, aerobic exercise is not the best when it comes to losing weight. effective tool. Interval training, which combines alternating aerobic and strength training, turned out to be more effective. According to the most conservative estimates, at least 1 kilogram per week is lost during exercise.

This type of training can be called circular. A workout using the Tabata protocol takes four minutes.

It may seem that during this time it is difficult to load yourself to the maximum and get the desired effect, but practice says otherwise. For four minutes, the student must be under intense and explosive load for 20 seconds, then rest for 10 seconds, and again 20 seconds of load and 10 rest. Such the cycle must be completed 8 times.

These 4 minutes can be considered one circle, there can be 3 or 4 such circles, and the rest between them can be 1-2 minutes. Then the workout will take approximately 20 minutes. Only trained and resilient people can withstand such a load, since one of the key principles of the program is that you need to give it your all, and the selected exercises must use at least 50% of the muscles.

Lesson structure

Tabata Interval Training can go something like this:

• 10-minute warm-up from head to feet;
• 8 repetitions of sets consisting of a 20-second load and 10 seconds of rest;
• 1-2 minutes of rest and repeating the four-minute cycle;
• After completing several similar rounds, it feels like a cool-down is taking place, which can be completed in 3-5 minutes.

The most effective training regimen- 3 lessons per week. Daily exercise at such a rhythm will negatively affect the central nervous system.

Breathing should be intense and without delay, because in this way the body is filled with oxygen as much as possible, fatty tissues fall under the oxidation process, and the body is filled with energy.

The exercises are selected as simple as possible and activate at least half the muscles of the body. In 20 seconds you need to complete as many repetitions of the exercise as possible. An indicator that the exercise has been chosen correctly is fatigue and burning in the muscles. The most common and effective option is when one exercise is performed for all four minutes. But to maintain interest and variety, you can work in the following modes:

• alternate two exercises (12121212);
• alternate two exercises in pairs (11221122);
• four approaches of the first exercise and four of the second (11112222);
• alternating four exercises (12341234);
• eight sets of different exercises (12345678).

For greater results, change the exercises and their order, as the body adapts to the same type of program and the effect of the exercises decreases.

The exercises themselves can be almost anything, except for exercises with heavy weights. Tabata goes well with CrossFit exercises.

Advantages of the method

Despite the fact that such training seems frivolous compared to the usual ones, they have many advantages.

• Fitness according to the Tabata protocol allows you to burn fat as quickly as possible while maintaining muscle tissue.
• Tabata training does not take much time from the practitioner, and the effectiveness is not inferior to long hour-long training sessions.
• At the same time, aerobic and anaerobic performance improves.
• Regardless of where you train, you can train at home, on the street, in the gym, and so on.
• There is no need for special equipment.
• The respiratory and cardiovascular systems receive a good load.
• The risk of developing diabetes is reduced.
• Tabata is an excellent remedy for combating depression.
• The structure of the training is simple and clear.
• Metabolism accelerates.

Contraindications to classes

Unfortunately, training using the Tabata method is not for everyone. For a number of diseases and conditions, they are strictly prohibited. These conditions include:

• cardiovascular diseases;
• diseases of the musculoskeletal system;
• poor physical fitness, lack of training experience, low endurance;
• being overweight;
• following a low-carb or mono diet.

Examples of workouts

Workout #1

You can take standard jumping rope and turn it into a Tabata workout. To do this, just place a timer in front of your eyes or turn it on on your phone or computer, and then jump rope intensively for 20 seconds and rest for 10 seconds. In 4 minutes you should get 8 cycles.

Workout #2

The second option is more interesting, especially for those who do not like monotony, since here different exercises are used in each approach.

The first twenty-second interval consists of squats. After a ten-second rest, push-ups follow. After 20 seconds of intense work, rest for ten seconds and devote the next 20 seconds to the abs (lying on your back, lifting your upper body and legs). Another 10 second break. 20 seconds - push-ups on the right hand. Rest. And 20 seconds - push-ups on the left hand. Rest. Seventh exercise - running in place