Tabata is a variant of high-intensity interval training. Tabata training can be done with various bodyweight exercises, but also exists in the form of sprints while running, on a bike or with other cardio equipment. The workouts are characterized by recurring, very intense stress alternating with short break sequences. A sensible, correctly executed Tabata unit is basically a very advanced form of training and is not recommended for the untrained. Why and how exactly Tabata is implemented can be found in the current Supz article.
What is Tabata? What is the difference from HIIT workouts?
In the last article. about the HIIT training It has already been explained that high intensity interval training is the umbrella term and Tabata workouts are an advanced variant of HIIT training. There are now different views on Tabata training, with the original method being used by Dr. Izumi Tabata was developed. Dr. Tabata himself was able to prove in a scientific study that a group of athletes who performed very short, high-intensity workouts over a period of 6 weeks had more aerobic and anaerobic endurance than the control group who completed longer and less intense workouts. According to its inventor, the original Tabata definition only lasts four minutes: It involves eight intervals, each of which includes a stress period of 20 seconds alternating with only 10 seconds of rest.
However, the Tabata definition has now expanded into the fitfluencer and general fitness scene. There are numerous variants of Tabata that also last 12 minutes or 20 minutes. One could also speak of HIIT Tabata.
What are the benefits of Tabata Training?
Does Tabata Training Help You Lose Weight? Yes, because the basis is always the right diet. This always includes: blood sugar to keep it stable in order to avoid food cravings. What can be said, however, is that interval training stimulates body fat loss much more than endurance training like jogging or cycling. Endurance means that you can maintain a certain level of intensity over a longer period of time without tiring. On the other hand, you have fitness if you can repeatedly achieve a higher level of intensity over a certain period of time. Tabata exercises should be in the high intensity range and these ensure much more hormonal fat burning and the colloquially known afterburn effect. At high intensity the body requires much more energy than at low intensity.
Another advantage of Tabata training is that it requires little time; If you sweat through your workout in four or maybe 20 minutes and have to go beyond your limits, this form of fitness is very efficient. In addition, Tabata can be designed very flexibly and does not necessarily require any equipment.
In particular, sprint intervals while running or cycling and bodyweight exercises can be done almost anywhere. They are also suitable for the home office and on business trips. However, you can also do them in a variety of ways with dumbbells and other resistance exercises.
Disadvantages of Tabata training
As in the article on high- intensity Interval Training ( High - intensity i nterval t raining) was explained, the desired effect can only really be achieved if the person is already advanced. Someone untrained on day one is doing themselves and their goals a disservice with a Tabata workout.
He or she probably won't lose any weight from it either. Without enough muscles and explosive power, enough intensity cannot be generated. You can imagine a car with 80 horsepower that needs to kick start: it doesn't have enough power to produce that kick start (intensity). However, a 500 hp car can do that. You first have to train yourself to achieve this higher performance capacity through targeted strength training.
Tabata for beginners should only be available if someone who has previously built muscle with strength training first has to get used to the short, intensive workout. This is especially true for experienced strength athletes 4 minute workout lead to a circulatory collapse as the body has to get used to this high level of stress.
Another disadvantage is the quality of the exercise, but this goes hand in hand with experience and the basic strength required. Otherwise, execution often suffers quickly and you begin to fall into the exercise uncontrollably instead of acting explosively, with power and control.
The best Tabata exercises - examples for workouts
Tabata exercises without equipment work perfectly at home but also outside. These should be holistic exercises that reach global muscle groups throughout the body as much as possible. Push-ups, jump squats, burpees, sprint skipping on the spot, jumping jacks, mountain climbers or lunges work well.
It is important that maximum power is generated with every exercise. But there are also other Tabata workout exercises with equipment. The Assault Air Bike or the Ski Erg (both devices that are mainly found in CrossFit gyms) have a Tabata program saved in which the 8 intervals are simply performed on the same device. These units are really incredibly hard. Such training can also be done with a sled sprint on the artificial turf.
Your Tabata training plan for at home & on the go
This is what a classic 4 minute Tabata workout at home could look like...
First should be a good one Tabata warm-up be carried out: The Supz Mobility Routine is ideal for this:
Then it starts:
- 20s jump squats (jump up from a deep squat and squat again in a controlled manner)
- 10s break
- 20s burpees
- 10s break
- 20s jumping jacks
- 10s break
- 20s push-up
- 10s break
- 20s jump squats (jump up from a deep squat and squat again in a controlled manner)
- 10s break
- 20s burpees
- 10s break
- 20s jumping jacks
- 10s break
- 20s push-up
- 10s break
Done! – Congratulations on your first Tabata workout in your own four walls!
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