Tabata workout is a type of high intensity interval training (HIIT) and one of the quickest ways you can lose fat and get ripped.
The workout was invented by the world famous exercise physiologist Dr. Izumi Tabata from the National Institute of Sports and Fitness in Tokyo, Japan.
Dr. Tabata claimed that he found a way to combine and get both, the anaerobic and aerobic benefits from this quick, but intense workout.
Tabata workout only lasts only 5-minutes, but it’s claimed that those 5-minutes can be more effective for fat loss than 45-minutes of low intensity running or jogging. The main benefits of this workout are:
- Increased metabolism and fat burning effect
- Release of testosterone and HGH in the blood because of lactic acid build up
One thing that is worth mentioning is that all subjects that were tested were already in really good shape, and yet they all made great improvements to their aerobic and anaerobic capacity. The study claimed that the tabata workout improved “both anaerobic and aerobic energy supplying systems significantly”.
Tabata workout consists of doing an exercise for 20-seconds without any rest, followed by 10 seconds of rest before repeating the process for a total of 8 times. Because of the short rest periods and the high intensity you will actually get a very effective workout in about 5-minutes per exercise.
Before you start doing tabata workout choose your weights and exercises carefully. Chose either bodyweight exercises or free weights, but start by keeping the weight low until your body manages to adapt and you find your own pace. It’s also recommended that you opt for compound exercises that will target large muscle groups with a single movement, getting more “bang for the buck”.
List of bodyweight exercises
- Body weight Squats
List of free weight exercises
- Clean and press
- Push press
- Kettlebell swing
You should be done with the workout in about 10 minutes. Take about 2-minutes to warm up, 5 minutes doing the actual workout, followed by 3 minutes of cooling down and stretching.
This article first appeared on GYMNASIUMPOST.com on 26th June, 2020.