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The Best Tabata Workouts For Fat Loss:
The Best Tabata Workouts For Fat Loss – Transform your body a few minutes a day Fitness fads come and go, and there are many exercise routines that promise to torch calories, tone your body, target your problem areas, and shave off inches for good.
However, the problem with most of these exercises is that they either require too much time so it’s hard to commit to them, or they require special equipment that are hard to find and take up too much space, or specific classes that can be expensive.
An exercise routine that is bound to work has to be sustainable — meaning, it is convenient, can be done anywhere, does not require too much time or special equipment, but is challenging enough that it WILL burn calories and make you work up a good sweat.
There is one workout that ticks off all fat burning requirements
The Tabata priniciple Tabata is a form of high intensity interval workout (HIIT) that has numerous weight loss benefits. Much like circuit training, as well as CrossFit and Caveman workout protocol,
Tabata is a very short workout, lasting only for a few minutes. It is perfect for busy individuals looking for a good workout they can do regularly, because it saves a lot of time, offering the maximum benefit with the least amount of time used to achieve the desired results.
The workout’s name is derived from the name of the man who invented the exercise, Dr Izumi Tabata, a Japanese doctor and researcher. He pioneered a study that utilizes an interval-based training model, with the objective of finding out if athletes would benefit and get better results from 20 seconds of all-out exercise, followed by 10 seconds of rest and regular intervals.
The resulting 20/10 workout added up to a total of four minutes. To further his studies, Dr. Tabata has two groups perform two different exercise programs, with one group on the Tabata routine and the other doing an hour of moderate-intensity exercise.
Both groups exercised five times a week over a six-week period. That’s 120 minutes for the group that did Tabata and 1,800 minutes for the other group. The results were rather surprising, with the Tabata group improving both aerobic and anaerobic fitness levels.
Anaerobic fitness refers to the body’s ability to burn fat even at rest.
Tabata and weight loss: Why it is ideal for fat burning
The Tabata protocol is ideal not just for improving cardiovascular fitness, it is also effective in developing core strength and in weight training.
This form of interval training raises your metabolism and heart rate immediately, and because the exercise is performed at a higher than usual intensity, the body works harder to keep the heart rate up.
During and after your workout, your heart will pump faster and your metabolism will be jacked, and these conditions are ideal if you are looking to lose fat.
Your metabolism will be very active even a few hours after your workout, which means that your body will be burning fat throughout the day. This is why high intensity interval workouts such as Tabata, coupled with a low carb, high protein diet, are called fat-shredders in the fitness world.
The Tabata program
The Tabata protocol can be applied to exercises as simple as running — this can be done by doing 20 second sprints, followed by 10 seconds of brisk walking or slow jogging.
Additionally, there are numerous exercises that are compatible with Tabata, such as push ups, planks, squats, and stability ball exercises. You can also use resistance bands, weights, or a bench with your Tabata workouts.
It is ideal to use four exercises per Tabata for optimum results. An ideal Tabata workout requires you to work hard for 20 seconds and rest for 10 seconds, completing eight rounds total.
Exercises that can be used in Tabata include burpees, bicep curls, sprints, leg raises, flys, calf raises, bench press, deadlifts, mountain climbers, tricep dips, stair exercises, shoulder press, push ups, pull ups, and situp, among others.
A combination of four workouts is recommended, and it is important to remember to choose exercises that use a large number of muscles to get the maximum benefit. Make sure that the exercises you choose target your core, arms, and legs.
Muscle Soreness:
As with any exercise routine, it soreness and muscle pain is to be expected during the first week of training. This is because your muscles are getting used to being active. Rest assured that your body will adjust as your body gets used to the exercise, so you will only feel slight soreness after a while.
Is nutrition important on Tabata:
Important things to remember when doing Tabata First, it is important that you are properly nourished while on the Tabata protocol. Starving your body of the nutrients it needs can deplete you of the energy you need to work out at a high intensity level.
Similarly, a poor diet that is rich in sugar and carbohydrates can render your workouts ineffective, so it is important to follow proper nutrition. Next, remember to listen to your body.
If you feel faint or too fatigued at any point during your workout, make sure to pause, and if you can, resume your workout but at a lower intensity. Rest is important between sets, but make sure to keep moving.
How to keep safe while on Tabata:
High impact and high intensity workouts put you at a greater risk of injury, so make sure you take all safety precautions necessary. This includes making sure that you are physically fit to handle this kind of activity.
It is recommended that you see a doctor and get clearance before you embark on any fitness routine. While Tabata is definitely not for beginners, you can work your way up to the intensity and duration the protocol calls for.
Mental focus:
Another factor that is often taken for granted when doing high intensity, high impact workouts is mental preparedness. You must always psych yourself up and have the right mindset when doing Tabata— this means your body will stay focused and finish the workout.
Lastly never take warming up and cooling down for granted when doing your Tabata routine. This ensures that you minimize the risk of injury, plus your muscles do not feel too sore during and after your workout. Done right, Tabata and weight loss surely go hand in hand.
Have a look below for a Tabata routine that will leave you burning fat 24/7!!!
Workouts For The Tabata Program
Lateral Squat
A. Stand with feet together and arms by sides. Step left leg out and lower into a squat, swinging arms forward to clasp in front of chin.
B. Push off left leg to return to start, then repeat on the opposite side.
Continue alternating for 20 seconds; rest for 10 seconds.
Modified Push-Up
A. Start in a high plank position, then lower knees to floor and kick heels up over knees.
B. Keeping core tight, bend at the elbows to lower chest as close to the ground as possible.
C. Press away from the floor to return to starting position.
Repeat for 20 seconds; rest for 10 seconds.
Squat Jack
A. Stand with feet together and arms by sides. Squat down to tap fingertips to the outsides of shins or ankles to start.
B. Jump, landing with feet apart and swinging arms overhead in a jumping jack.
C. Jump, landing with feet together and squatting to return to starting position.
Repeat for 20 seconds; rest for 10 seconds.
Squat Thrust
A. Stand with feet hip-width apart.
B. Bend knees and hinge at the hips to place hands on the floor in front of feet.
C. Jump feet back to a high plank position, then immediately jump them back in. Stand and jump, reaching hands overhead.
Repeat for 20 seconds; rest for 10 seconds.
Lateral Jump Squat
A. Stand with feet hip-width apart.
B. Swing arms backward and bend at the knees then jump laterally to the right, lowering into a squat.
C. Immediately jump laterally to the left, lowering into a squat.
Continue alternating for 20 seconds; rest for 10 seconds.
Full Push-Up
A. Start in high plank position.
B. Lower chest down to ground, sending elbows back at a 45-degree angle.
C. Press chest away from the ground to return to starting position.
Repeat for 20 seconds; rest for 10 seconds.
Star Jacks
A. Stand with feet together and arms by sides. Squat down to tap fingertips to the outsides of shins or ankles to start.
B. Jump into the air, lifting arms overhead and spreading legs to form an “X” position.
C. Land with feet together and arms by sides, immediately lowering into a narrow squat to return to starting position.
Repeat for 20 seconds; rest for 10 seconds.
Burpee
A. Stand with feet hip-width apart.
B. Bend at the knees and hips to place hands on the floor in front of feet.
C. Jump feet back into a high plank position and do a push-up.
C. Jump feet up to hands, then stand and jump, reaching arms overhead.
Repeat for 20 seconds; rest for 10 seconds.
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