The Benefits of TABATA Training
TABATA training is included in the High Intensity Interval Training family, due to its ability to increase our metabolic rate leading to fat loss.
TABATA consists of alternating short periods of intense exercise with short periods of rest for a period of 3 to 4 minutes. Typically, you are going full out for 20 seconds followed by 10 seconds of rest for eight rounds.
A wide variety of exercises are compatible with TABATA including resistance exercises such as lifting weights, and aerobic exercises such as running or rowing. If done multiple times in a week, TABATA can help your metabolism perform more efficiently while at rest.
With TABATA workouts taking only four minutes, it is the perfect workout for someone with little time. It’s short duration increases an individual’s willingness and faithfulness to workout regularly. This increased interest removes the drudgery of an exercise routine.
Here is an example of a TABATA workout to get you started:
- Body weight squats (no added weight required but can be added for extra resistance). Ex: squat for 20 seconds, rest for 10 seconds. Repeat 8 times.
- Body weight calf raises (no added weight required but can be added for extra resistance). Ex: calf raise for 20 seconds, rest for 10 seconds. Repeat 8 times.
- Alternating front lunges. Switch between which leg you step forward to lunge on. Ex: lunge for 20 seconds, rest for 10 seconds. Repeat 8 times.
- Glute leg lift. Change legs every 20 seconds. Ex: lift right leg for 20 seconds, rest for 10 seconds. Lift left leg for 20 seconds, rest for 10 seconds. Repeat 8 times.