Tabata training is a type of high-intensity exercise done for up to 20 minutes, which improves physical endurance and promotes an increase in metabolism, stimulating the burning of body fat and thus promoting weight loss.
Because it is a type of exercise that does not require equipment, and can only use body weight, Tabata training is ideal for those who cannot go to the gym or cannot lift a lot of weight, for example.
Tabata training is recommended mainly for those who already practice physical activities and should be done under the guidance of a physical trainer. In addition, it is also recommended to have a consultation with a doctor to assess your general health before starting Tabata training.
Main benefits
The main benefits of tabata training are:
- Contributes to weight loss;
- Optimizes calorie burning during and after exercise, as it stimulates metabolism;
- Increases energy expenditure, as it increases heart rate;
- Promotes cardiovascular resistance;
- Balances hormone levels, reducing cortisol secretion and increasing testosterone and growth hormone secretion, contributing to muscle mass gain;
- It improves the aerobic system and increases anaerobic power.
Another advantage of Tabata training is that it is done in a short amount of time, meaning that the workout can be completed in 20 minutes. In addition, the exercises are varied and can be performed using your own body weight.
How to do it
To do Tabata training, it is important to wear appropriate clothing and shoes to avoid injuries, and to have a stopwatch to track the training and interval time. Before starting the training, it is important to warm up for 10 minutes.
Each round of training lasts 4 minutes, and it is recommended to alternate between at least 2 different exercises lasting 20 seconds each, repeating them a total of 8 times. In each exercise, you should do as many repetitions as possible and, when you finish it, take 10 seconds of rest.
After finishing a round, you should rest for 1 minute and then start another round with exercises and intervals of the same duration. You should complete 4 rounds, which corresponds to 20 minutes of training.
After training, you should rest, and you can include stretching to avoid injuries, improve posture and relaxation. See how to stretch .
Relationship between Tabata and HIIT training
Tabata training is a type of HIIT training, however, it is more intense and planned with exercises and rest intervals of fixed and shorter duration.
1. Mountain Climbers
This exercise is excellent for working the muscles in your legs, back and abdomen. To do it, you should get into a plank position, as if you were doing a push-up. Keeping your arms straight, you should bend one knee and pull it up towards your chest. It is important to alternate legs as if you were climbing a mountain.
Exercise time: 20 seconds + 10 seconds rest.
2. Burpees
Burpees are a very complex type of exercise that allows you to work almost all the muscle groups in your body, from your legs to your arms, abdomen and back.
To do a burpee, you must stand up and then lower yourself into a squatting position. In this position, bring your hands to the floor and push your feet back until you are in a plank position. Then, return to the squatting position, pulling your feet towards your body and rising again. Repeat until the exercise time is up. Learn more about how to do a burpee .
Exercise time: 20 seconds + 10 seconds rest.
3. Squats
The squat exercise helps tone the muscles in your glutes and thighs. Do a traditional squat and then go back up. Then, go back down to the squat position, without moving your feet, and repeat until the end of the time. When doing this exercise, it is essential to maintain good posture to avoid injuries. See how to do a squat correctly .
Exercise time: 20 seconds + 10 seconds rest.
4. Alternating lunges
Lunges work your leg and glute muscles. To do this exercise, simply stand up and then take a step forward until your thigh is parallel to the floor and your knee is bent at a 90º angle. Then return to the starting position and repeat the movement with the other leg, alternating legs each time for 20 seconds.
Exercise time: 20 seconds + 10 seconds rest.
5. Bicycle crunches
This type of abdominal exercise is a more intense way to train the entire abdominal muscle group. To do it, simply lie on your back on the floor and then lift your legs, making pedaling movements in the air. To avoid back pain, you can place your hands under your lower back and try to keep your back flat on the floor at all times.