What Is The Tabata Workout And 9 Tabata Exercises

This workout only takes four minutes in a session; therefore it is ideal for a single mom pressed for time. Furthermore, a busy executive will be happy to keep fit through Tabata.  That said, it is important to know that Tabata is not for the faint hearted because high intensity training is involved here; start and stop is the routine of this workout.

One can do Tabata at home a few times a week to burn those stubborn fat reserves in the body that other exercises have not been able to eliminate.  It is necessary to check with your doctor before starting Tabata to ensure that your body will be able to handle the pressure.

9 Tabata Exercises:

1. Bicycle Sprints – This can be done indoors by pedaling a stationary bicyle very fast for 20 seconds and then stop for 10 seconds and repeat until you have worked out for 4 minutes. You need a good pair of shoes to have a good grip on the bicycle pedals when you do this exercise.

Tabata

2. Jumping Rope – You are required to jump as fast as you can stand it for 20 seconds and then stop for 10 seconds. Repeat the procedure until four minutes are reached. No time for rest is allowed when doing Tabata until you have worked out for four minutes. 

3. Swimming – This is another good workout as it tones all the muscles in the body; therefore be prepared to swim very fast for 20 seconds and stop for 10 seconds. Repeat until four minutes have passed to receive the benefits. Remember to eat a good diet to strengthen the immune system so that your body is able to fight infections for a healthy lifestyle.

4. Running – The same process is involved here you run as fast as you can stand for 20 seconds then stop for 10 seconds and repeat the process until four minutes are reached. Remember to bring plenty of clean drinking water as your mouth will get very dry in the four minutes.

5. Hindu Squats – These are similar to the ordinary squats but you get lower to the ground until your fingers touch the floor. This will help tone the legs and butt muscles; therefore squat for 20 seconds stop get up for 10 seconds and then repeat until four minutes are reached. 

6. Hiking – You can do this outdoors in a hilly place or indoors in the gym; therefore climb up the hill as quickly as possible for 20 seconds stop for 10 and repeat until four minutes are reached. You can improvise doing this exercise on a steep staircase by going up the stairs as fast as possible for 20 seconds stop for ten and repeat for four minutes.

7. Hand Stand Pushups – Use the wall as support as you stand on your hands and bend the elbows to hold the weight of your entire body for 20 seconds. Stop for 10 and repeat until four minutes are reached. As a result you will hear the roaring of blood in your ears as the circulation is increased in the entire body. 

8. Weight Bench Hop Over – This requires a lot of coordination; therefore find a suitable weight bench and place your hands on it as you hop over it as fast as you can for 20 seconds, stop for 10 and continue until four minutes are reached. Your hands must remain on the bench the whole time.

9. Box Jump – Find a box that has a height up to your knees and hop on it and back onto the floor as fast as you can for 20 seconds stop for 10 and repeat until four minutes are reached. With consistency you will notice weight loss in a few weeks as your body becomes more flexible. 

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