Are you wondering why people do Tabata workout till they nearly lose almost every bit of strength they have. What makes Tabata interval training so special? Well, it is true that breath taking Tabata exercises are not at all easy to perform, but if you are capable and determined to give your best, then it is worth the effort. If you are looking at some decent fat burning experience, you can go the Tabata way!
What Is Tabata Workout?
Tabata workout is a high intensity interval training, which demands putting in highest intensity of efforts during exercise periods alternated with short rest periods. Tabata workout includes minimum 4 minutes of exercises, which include 20 seconds of intense exercises followed by 10 seconds of rest. The same pattern is repeated for a total of 4 minutes. After this you can take up another Tabata set for 4 minutes and more if you wish, or perform just one set; the choice is yours.
Although the Tabata intervals are short, they leave you completely exhausted and you will experience real tough time. With little time to recover during the rest periods, you get back to work again till you complete your Tabata set. The entire process not only builds your anaerobic and aerobic capacity, but also improves you stamina and is a good cardio exercise too.
How Tabata Helps To Burn Fat?
Something that makes Tabata protocol truly special is that it improves your ability to burn fat. When you perform Tabata exercises at highest intensity, your metabolic rate increases and as there are very short rest periods, your body does not fully recover. This help to keep your metabolic rate high even after you have stopped exercising.
Unlike the other cardio or aerobic workouts, with Tabata method, you can continue burning fat even when you are not actually exercising. Tabata actually takes you into a fat burning zone. If you get into the habit of performing Tabata exercises, you will be able to get rid of that excess fat.
What Is Tabata Fat Burning Protocol?
The concept of exercising for 20 seconds and resting for 10 seconds remains the same. The choice of exercise depends upon your goals, physical capacity and the time for which you would perform Tabata. A minimum of 4 minutes is required. So you can design your own fat burning regimen using Tabata method.
Here are some exercises that you can include in your fat burning Tabata protocol.
Fat Burning Tabata Exercise #1: Squats – Stand erect with hands by the sides. Lower yourself to bend your knees and squat on the floor and then come back to original position. To perform half-squats, stand erect and place your hands in the front. Lower your lower body as if sitting on a chair and come back.
Fat Burning Tabata Exercise #2: Push-ups – Lie in plank position with palms and toes on the floor. Lower your body to almost touch your chest to the floor and raise yourself. To perform modified push-ups, allow your knees to touch the floor.
Fat Burning Tabata Exercise #3: Mountain Climbers – Maintain your position with both hands and toes on the floor butts slightly raised. Keep your hands in place and jump your legs alternately, with toes touching the floor. Move your legs back and forth as if you were climbing a mountain.
Fat Burning Tabata Exercise #4: Stationary bike/ Sprints/– Cycling on a stationary bike or sprinting with maximum efforts for 20 seconds.
Fat Burning Tabata Exercise #5: Skipping/ jumping – Jumping jacks, Jumping lunges, Box jumps or Skipping with a rope during 20 seconds high intensity exercise period can be great.
You can check out the Best Tabata Exercises and add few to your protocol.
A Sample Tabata Fat Burning Workout
To get the best effects of fat burning from your Tabata workout, you need to give in your best efforts during exercise periods of 20 seconds. You can use Tabata apps, as you need a good Tabata timer to help you maintain your timed interval workout.
Make sure you perform a short warm-up before you begin with Tabata exercises and few stretches at the end of the Tabata session. You can choose to repeat the same Tabata exercise for entire 4 minutes or you can mix more exercises to enjoy a variation.
If you are a beginner, you can choose to alter the time periods till you become more comfortable. You can also check Tabata Workout For Beginners.
A typical Tabata regimen can include:
- Squats – 20 seconds; followed by rest for 10 seconds.
- Push-ups – for 20 seconds and then 10 seconds rest.
- Mountain climbers - 20 seconds; followed by rest for 10 seconds.
- Lunges - for 20 seconds and then 10 seconds rest.
You can either choose to stop with these at the end of 4 minutes or continue another Tabata set in the same fashion for 8 to 16 minutes.