You may have heard the word Tabata being thrown around in the fitness world but been thinking, what the heck is it?
These days there are so many options other than doing cardio or weight training. There are so many different workout styles out there that is can be very confusing to remember what each style involves. So, if you are looking for a new style of training to add to your workout routine, giving tabata a try might be right for you.
So, what is tabata?
Tabata is a style of high intensity interval training (HIIT) which consist of 4-minute rounds.
There are a few ways you can do your tabata workout but the thing that makes it tabata is the timing.
Its structure is 20 seconds work, 10 seconds rest by 8 sets, which is 1 round. Most of the time you will do 4 rounds, but really you can do anything between 1-4 rounds depending on how much time you have.
The idea, and what makes tabata training so effective is that you want to work to maximum effort in the 20 seconds of work time, and rest completely between rounds. Tabata training is a timed style of HIIT training that lasts for a total of four minutes.
What are the benefits of Tabata?
It doesn’t matter how fit you are - you can be beginner or advanced and still get a great workout. As you want to go as hard as you can in each working section, that pace is going to be different for each individual, and as you get fitter you will be able to get more reps done in that time.
You don’t need equipment - because it is just the timing for the workout, you realistically can use any exercise. You can use this as a way to train at home or outdoors without worrying that you don’t have any equipment, or you can us equipment for some or all the exercises in the workout. It’s completely up to you and what you have available.
Can involve cardio or weights - like i said in the above benefit, you can use any exercise in these workouts. So you can make it an entire cardio workout, or entirely weighted workout, again, it is up to you and what you want out of your training, you can even do a mix of the two.
It is quick - tabata is a great workout if you are short on time. You can complete the 4 rounds with breaks in 20 minutes, or if you are really short on time, just do one round which only takes 4 minutes to do. Just make sure you are really pushing yourself for those 4 minutes, it is better than missing your workout all together.
One of the great things about Tabata training is that you can do any combination of exercises that you like during the 4-minute workout period. Below are 3 examples of the different ways you can set out Tabata workouts.
Example workout 1: Easier
8 individual exercises make up a round, complete 4 times.
2. Push ups
3. Bicycle crunches
4. Star jumps
6. Split jumps
7. Shoulder taps
Example workout 2: Medium
4 different exercises, 1 per round.
Round 1: Jump Squats
Round 2: Push ups
Round 3: Bicycle crunches
Round 4: Star jumps
Example workout 3: Hardest.
Only 3 rounds in this workout, instead of 4.
Rest between each round. Try not to rest during the rounds, it is meant to burn.
https://www.facebook.com/DownUnderBarbell/videos/2770419186569735/ - video of the following workout.
Round 1 - Jump squats & squat hold
20 seconds on = Jump squats
10 seconds "rest' = Squat hold
Round 2 - Commandos & superman hold
20 seconds on = Commandos
10 seconds "rest' = Superman hold
Round 3 - Leg raises & Crunch hold
20 seconds on = Leg raises
10 seconds "rest' = Crunch hold
Tabata training is so easy to follow, no matter where you are. Give it a go at home and see how you go. For more easy to follow high intensity styles, check out the store at Down Under Barbell.
Daina Hutchins, Qualified Personal Trainer
Daina has been in the fitness industry since 2016 and is the co-owner of Down Under Barbell (www.downunderbarbell.com). A weight trainer herself, she enjoys training others in high-intensity groups. Currently pursuing diploma in weight management, she is a qualified strength coach, boxing (for fitness) coach and pre- and post-natal fitness.
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