Most people who exercise regularly know the very famous plateau you hit when you workout. You are working so hard every time and suddenly progress stops.
One of the quickest ways to break this infamous plateau is through Tabata Training. It’s very intensive but it burns a massive number of calories and will change your results.
Our recommendation is to do Tabata twice a week, for just 6 weeks, we promise your body will transform and you will feel stronger, leaner and fitter than ever before. Trust us.
So let’s explain what is Tabata training?
The principle of Tabata training is to do a combination of 20 seconds of workout with 10 seconds of rest. Remember 20 seconds and 10 seconds.
Following this is important. So get a timer or an app if you think it will help you get precise timing because it’s very critical to your success.
The choice of these time intervals is simple and it’s in this way because our muscles work in an anaerobic mode at their absolute maximum power, for exactly 20 seconds and 10 seconds. This will provide exactly enoughrfe3wq time for the muscles to be restored.
How can you do it then?
Just do each and every exercise for 20 seconds at your maximum ability and then rest for 10 seconds. Then repeat 8 times. Doing this, each exercise will take only 4 minutes.
Have a 1-minute break in the middle and move to the next 4-minute cycle. You can choose 6 different exercises and do a 30-minute workout.
Trust us, 30 minutes of Tabata training is enough, if you do it properly. The exercises need to be kept simple.
Exercise #1: high knee
Let’s start with something simple in terms of technique. This exercise is so easy and the point is to get the knees as high as you can.
You start jumping with your right knee then with the left knee up and you keep jumping until the timer goes off.
Exercise #2: froggers
This exercise works on multiple muscle groups in your lower body, just watch your back. In case it hurts, you can replace this exercise with another one, but make sure you keep the 20/10 second routine.
Bend your knees and put your hands on the floor. Jump into plank position.
Jump back into the original position, getting your feet on the sides of your hands.
Exercise #3: speed skaters
Let’s add a bit of movement into your Tabata training.
Start on one side, shifting your body weight to one leg.
Come down and cross the back leg behind the front leg.
Come up and as you do, explode on the other side repeating with the other leg.
If you still have fuel in your tank, reach for the floor with each jump.
Exercise #4: plank
You will love the plank exercise in your Tabata days. Believe it or not, this is the easiest part of the entire training.
In the prone position, rest on your forearms and keep your legs straight but slightly apart.
Form a straight line with your body.
Exercise #5: mountain climbers
After you’ve had a bit of “rest” while doing the plank, it’s time to get that heart rate up to the max again!
Start from the push-up position. Bring one foot in.
With an explosive jump, switch the position of your legs, bringing the other knee toward your chest.
Avoid jumping upward while keeping your body straight.
Exercise #6: burpees
Everybody loves burpees. It is a highly effective exercise developed by Royal H. Burpee, an American physiologist, as a fitness assessment test.
Bend your knees and put your hands on the floor. Putting your weight on your arms, extend your legs in a jump.
Keeping your elbows tight against your torso, lower yourself with your arms. Push yourself up and with another jump, bring your legs back up to your body.
Stand up or jump up depending on your fitness level.
Tabata training is very intensive. Make sure that you take enough time to warm up.
If you can’t do some of the suggested exercises because of an injury, just swap it with another one of the exercises. As long as you stay with the 20/10 second timing, the exercises will be simple.
You will be tired and exhausted, but don’t forget to keep an eye on technique. Never compromise quality with quantity.
No cheating! In each 20-second period work to your absolute best. This training is not for beginners, listen to your body.
If you have any problems with the cardiovascular system, this is probably not the right type of training for you.
Timing is crucial: 20 seconds, 10 seconds, 8 times, with 1 minute of rest.
Repeat this training 2 to 4 times a week depending on your fitness level.
Bonus: monitoring your progress
Monitoring your progress during the Tabata training is very easy. During a 4-minute cycle, write down the number of the repetitions done in each set.
For example, “Burpees, 10-8-8-7-7-6-6-5.” If the sum of these numbers is growing week after week, you surely are making some progress. If the last figure grows — you are a machine!
Have you tried Tabata training? Tell us in the comments below how you felt afterward.