Tabata: 4-minute workouts that burn fat better than jogging

You can lose weight and become hardy by doing 4 minutes a day.

What is Tabata

This is a high-intensity interval training method invented by Japanese doctor Izumi Tabata.

The bottom line is to perform the exercise with all your might for 20 seconds, and then rest for 10 seconds. Four such rounds fit into four minutes.

A workout may include one or more exercises. Often tabata consists of eight different exercises.

What are the benefits of Tabata

  1. Perfectly burns fat

A study by the University of Wisconsin’s La Crosse Exercise Intensity and Energy Expenditure of a Tabata Workout showed that Tabata makes men and women spend about 15 kcal per minute – a great indicator for those who want to lose weight. For comparison: 1 minute of quiet running (8 km / h) burns Calories Burned Calculator 9 kcal.

In addition, when you give all your best, the metabolism is accelerated: the body begins to spend energy faster on maintaining basic functions. This means that you burn more calories even when you are not doing anything.

This means that you burn more calories even when you are not doing anything.

So, scientists from Auburn University found Tabata interval exercise: Energy expenditure and post-exercise responses that after a 4-minute tabata from jumping squats, the metabolic rate doubles by at least 30 minutes.

2. Increases aerobic and anaerobic endurance

Izumi Tabata and his team examined how training intensity affects athlete training. For six weeks, one group of athletes was engaged with medium intensity (SI), and the second with high (VI). The SI group trained five days a week for an hour, and the VI group four days a week for four minutes.

As a result, the SI group improved the work of the aerobic system (VO2max – the amount of oxygen consumed – increased by 5 ml / kg / min), but the anaerobic indices remained almost unchanged. The aerobic system also increased in the second group (VO2max increased by 7 ml / kg / min), and anaerobic endurance increased by 28%.

The aerobic system works during light loads with low intensity (jogging, walking, quiet cycling). The anaerobic system is activated during short-term heavy loads (sprint, heavy lifting with a small number of repetitions, explosive movements) or long-term intense loads (high-intensity interval training, mid-distance running).

The development of different types of endurance will improve your performance in any sport and come in handy in everyday life. It will be easier for you to climb the stairs, carry heavy things and perform similar household tasks.

3. Spends a minimum of time

Even the busiest person can find some time for warming up and a 4-minute tabata.

You can do just four minutes a day, and get the same or even more benefits than an hour of cardio workout.

How to make

For training to be effective, you need to follow a few rules:

Warm up. Before a tabata, do a few cardio exercises with medium intensity: jumping jacks, running in place, jumping rope, do an articular warm-up: rotation with limbs, inclinations, turns. This will help to increase the pulse and warm up the muscles a bit.

Give all your best. Every 20 seconds of training, you do exercises at the limit of possibilities, and it does not matter what the interval is now – the first or the last. If you slowly squat or squeeze out slowly, saving strength, this is just interval training, not tabata.

Observe time intervals. It is inconvenient to set a timer on the phone, because you constantly have to start it again. Use free sports timers.

How to track your progress

Count the number of repetitions in each approach and write down their sum. If you get lost or forget, at least remember the number of repetitions in the last approach: it can be used to judge your preparation.

Try to make each workout better than the previous.

Training option

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