Do you want to exercise but you don’t have enough time to go to the gym? Well, if you are one of many people who simply cannot find an extra hour to exercise – you are at the right place. In today’s article we are going to present you who to get the same results by exercising at home.
Tabata is a high-intensity workout which and it is one of the most efficient exercise programs. This workout lasts only 4 minutes and it is perfect choice for busy moms, people who work and have busy schedule and all those who know the importance of regular exercising. This workout routine lasts only several minutes but it is extremely efficient and provides amazing effects.
This workout plan includes:
- Sprint hard for 20 seconds
- Rest for 10 seconds
- Repeat for a total of four minutes
Despite the fact that this workout looks simple, it will help you to burn tons of calories.
The Tabata workout was developed by Dr. Izumi Tabata in Japan.
Back in 1996 at the National Institute of Health and Nutrition in Tokyo, Dr. Tabata and his team analyzed two groups of athletes in a period of 6 weeks. One of the groups performed medium-intensity exercises for a long period of time, while the other group performed high-intensity exercises for short period of time.
After the test-period, scientists came to conclusion that participants from the first group increased their aerobic capacity by 9.5% and their anaerobic capacity by 0%.
On the other hand, the participants who performed high-intensity exercises increased their aerobic capacity by 14% and their anaerobic capacity by 28%. The latter also improved the lung capacity and oxygen utilization of the participants.
Tabata workout explains that the goal of this workout program is to enhance the athletic performance.
Tabata workout explains that in order to get best results you should should start by doing longer, less intense sprints, with longer breaks in between. Also, you should do 60-90 seconds of mid-intensity running and then take 1-minute break.
Over time, you should gradually increase the intensity, and shorten the exercise and break times. In other words, you should exercise for several minutes at first and then you should work your way up to 4 minutes.
Benefits of the Tabata workout:
- You don’t need any special equipment
- The Tabata lasts only a few minutes
- This workout program builds muscle
- The Tabata burns fat and affects the way the body processes glucose
- It raises the levels of endorphins, a group of hormones that make you feel happy
You can incorporate the Tabata workout in other workouts as well, for example: cycling, jumping rope, squats, push-ups, pull ups, kettlebell training, etc.
Below you can read how to perform Tabata. Remember – you need to start slowly and gently, and gradually increase the intensity of exercising.
First of all you should stretch your muscles in order to prevent injuries.
Then, you should set up a timer to record the duration of the workout.
Run as hard as you can for 20 seconds. Then, make a 10-second break.
Repeat in 6-8 sets, for a total of 4 minutes.
Next you need to stretch once again and sip some room temperature water.
This may seem easy, but after you try, it is most likely that you will find this difficult. Well, this workout is intense workout and it is supposed to be hard. You should exercise only 2-3 times a week.