Tabata Workout At Home

Tabata is the latest trend in fitness and has many health benefits ranging from building muscle strength, burning fat and losing weight to remaining fit. Tabata exercises can be performed in a simple manner within the comfort of your home too. Tabata exercises at home are the best and the most convenient ways to remain fit.

Tabata Workout At Home

You need to understand the basic criteria followed in Tabata workout and then exercises are all yours. While there is enough information available on training yourself with Tabata exercises, you can also choose to get help from an expert.

Basics Of Tabata Home Training

Tabata training comprises high intensity interval exercises, which are performed for 20 seconds and a period of 10 seconds of rest follows. This is repeated for 8 rounds, keeping the workout and rest period ratio 20:10 and completes a Tabata set of 4 minutes.

Tabata workout is very demanding and it begins in real sense after you have worked out yourself in aerobic zone. So remember to warm up with some basic exercises and aerobics before you begin with hard core Tabata workout. Cooling down exercises and stretches are equally important after the workout to prevent injuries and maintain your muscles and strength. If you wish to begin Tabata training at home, it is a good idea to seek medical opinion and confirm about your physical fitness.

Home Tabata Workout

The best thing about Tabata is that it allows you to make a combination of various exercises. So you can choose the exercises that suit you the best. For those who are fit and already well adapted to some form of physical exercises, a combination of variety of Tabata exercises would be the best.

Consider the time that you have for Tabata training and the equipments that you own or would like to invest in. For example, if you have a skipping rope, stationary bike, gym equipments, etc. Make use of a Tabata timer or these days, there are many Tabata apps that can help you stay on time.

Tabata Home Exercises For Beginners

Beginners need not feel left out; there is enough in store for you as well. Make sure you are in good form and have been involved in physical exercises or regular workouts, to make your Tabata time more efficient. You can begin gradually at your pace and you will surely build up your stamina to perform Tabata method very well.

Tabata exercises for beginners include supermans, leg lifts, pelvic rotations, push-ups, burpees and crunches. You can slowly move on to more complex set of exercises once you are comfortable with the basic ones.

Tabata Exercise #1: Burpees

Tabata Exercises That One Can Perform At Home

Tabata protocol at home can be followed by understanding the various Tabata exercises that can be performed.

Tabata Exercises – No equipment includes floor exercises that you may have learnt during your gym training. Get to know the best Tabata exercises to make your Tabata training at home more interesting. Some examples are butt kicks, burpees, jumping jacks, bicycle crunches, lunges, push-ups, squats, mountain climbers, etc.

You can also perform Tabata workout using a stationary bike, making as many cycling movements as possible during the workout period and very slow movements during rest period. Skipping ropes also work well for Tabata training. Sprint running or jogging alternated with walking can also be performed if you find it comfortable.

At-Home Tabata Routine

A typical home Tabata routine can include 3 to 5 minutes of brief warmup. This can include marching, light spot jogging or arm rotations. Then, a complete Tabata set for 4, 8, 12 or 16 minutes, depending on your capacity. This is then followed by 2 minutes of cool down stretches to relax the muscles of hands, legs and back.

When following a Tabata set, choose your exercises and their combinations. Try a variety of Tabata exercises to make the most of it.

Here Are Some Options For Performing The 4 Minute Miracle Of Tabata Workout:

  • Choose one exercise and repeat it alternating with rest periods for a total of 4 minutes.
  • Choose 2 exercises; when you repeat one exercise twice then move to the other and continue the same to complete one Tabata interval. These 2 exercises can also be performed alternately for 4 minutes.
  • Choose a mix of more exercises and perform new exercise during each 20 seconds of Tabata workout period followed by 10 seconds rest for a total of 4 minutes.

An example of Tabata work routine at home is to perform burpees (20 seconds) followed by rest (10 seconds); then mountain climbers (20 seconds) and rest (10 seconds); alternate the two for a 4 minutes Tabata protocol.

Some best Tabata exercise combinations include squats and push-ups, high knees and skipping, jumping jacks and lunges, etc. You can try out your own combinations and continue those that work the best. You can make use of Tabata training videos and plan your own Tabata home workout.

Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:March 4, 2019

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