How many times have you skipped a workout just because you didn’t have enough time? Once? Twice? Or perhaps too many times that you can’t even count?
Your peers may think that it’s all just an excuse. But the truth is, it’s not because you’re unmotivated or lazy. It’s just really hard to fit an intensive 1-hour workout into your already jam-packed schedule. So if you’re one among millions of people who really don’t have time to spare for exercise, then this article is for you!
You might think that there’s no hope left unless you quit your job. But have you ever heard of a Tabata workout routine? If this is your first time hearing about it then consider this to be the end of your time-related problems. This workout is all about giving you the best results within just a few minutes of regular exercise. More on that below…
What Is A Tabata Workout?
Long story short, a Tabata workout consists of a couple of intense exercise moves that are done within a short period of time. It requires 20 seconds of high-level intensity and then 10 seconds of rest, with each round lasting up to 4 minutes.
Of course, times will vary depending on your fitness level. But the main goal is to engage the body in a cycle of intense exercises followed by a short period of rest. It may sound simple on paper but as you might expect, the moves involved are designed to challenge your body.
Is Tabata Effective?
Now, you may be wondering if a Tabata workout is really worth it. After all, a lot of people may feel intimidated by such an intense workout and may think that their efforts will just go to waste.
If this is you then the first thing you should know is that this workout routine was formulated by a scientist professor. Izumi Tabata designed this exercise to train Olympic speed skaters. That said, you can be reassured that the efficiency of Tabata workouts has scientific proof.
In fact, previous studies have confirmed that Tabata workouts can improve your metabolism, cardiovascular fitness, and most of all, it is very efficient in helping you lose weight. This research even states that Tabata exercises burn about 13 calories per minute!
Tabata vs HIIT: What Is The Difference?
Those familiar with HIIT (High-Intensity Interval Training) may think that it is one and the same as Tabata workouts. While it is true that Tabata workouts are a form of HIIT exercise, there’s still a major difference between the two.
In comparison to other HIIT exercises, Tabata workouts are completed within a much shorter period of time.
They are done in 4-minute increments and performed with a higher level of intensity than other HIIT workouts. Tabata’s shorter period of high-intensity exercise also means shorter resting time. In short, the main difference between Tabata and other HIIT exercises is the duration of the exercises and resting time.
5 Best Tabata Exercises For Weight Loss
Many of us would be dedicating more of our time working out. But the cold hard truth is, not all of us have the luxury of time nor the control over our daily schedule. The good news is with Tabata, you can still benefit from a productive workout within just 4 minutes of your time.
Below are some of the most effective plyometric Tabata exercises for weight loss. Give it a try and see the difference for yourself.
Burpees
Burpees get a lot of hate as much as it receives a lot of love. They are torturous but extremely effective for weight loss. But in order to reap off from its benefits, you need to learn how to do it properly. From a squat position, you need to jump into a plank. From there, you drop to a push up before you return to plank position again. And finally, go back to a squat and make a jump.
Burpees are best for building endurance and strength. The challenge is to do more reps within the 20 seconds available to you.
Kettlebell Swings
Another popular Tabata move is the kettlebell swing. Many people mistake kettlebell swings as an upper-body workout. But actually, this move works all areas of the body, especially the legs.
If you do kettlebell swings correctly, you’ll find that most of the work concentrates on the strength of your legs and hips – not the arms. It is important to perform this exercise the right way as it can potentially injure your arms.
Plank Jacks
Plank jacks, as the name suggests, are simply jumping jacks while in a plank position. At first glance, this move may seem to be one of the easiest but you’ll find that it challenges your endurance. Plank jacks are perfect for toning the core while also building upper body strength. Do as many reps as you can to improve cardiovascular fitness as well.
Mountain Climbers
Mountain climbers are considered to be one of the easiest yet most effective Tabata moves. This exercise challenges your whole body from your arms to your core, and down to your legs. All you have to do is to drop into a plank position and from there, bring one leg forward to your chest and switch – pretty much as if you are climbing a mountain.
Russian Twist
The Russian Twist is another seemingly easy exercise with a torturous agenda. Russian Twists are perfect for toning shoulders, hips, and especially your core. This is perfect for anyone who is looking to get rid of love handles.
To do a Russian Twist, get into a sitting position with your knees bent and feet slightly lifted from the floor. You’ll know if you are in the correct form if your torso and thighs are creating a V shape. From there, twist to the right and then back to the center before twisting to your left. Do as many reps as you can within the 20-second time frame.
Conclusion
The key to an effective Tabata workout is to truly push yourself while doing the intense workout. If you are taking things too slowly and lightly, then you may find that the workout isn’t as productive as you might expect. After all, you only have to spend a few minutes of your time – why not make the most out of it by truly challenging yourself?