Tabata workout for beginners: 8 exercises in 4 minutes

The professional suggests a sequence of exercises to start practicing tabata at home

You’ve probably heard of it tabata, a workout that lasts just four minutes and can help you build strength and increase endurance. The training method is based on the research of Dr. Izumi Tabata, who conducted a study to determine the effectiveness of intermittent anaerobic exercise, now known as high-intensity interval training (HIIT).

In the experiment, he compared people who performed 60 minutes of steady-state exercise with people who performed four minutes of HIIT (following a protocol of 20 seconds work for 10 seconds rest, for 8 rounds).

At the end of the six-week study, participants in the HIIT group experienced a 28% increase in anaerobic capacity and a 14% increase in VO2 max, which is the volume of oxygen consumed by the person while performing a physical activity aerobics. -, indicating improvements in physical conditioning. The group of athletes in steady state conditions, however, observed a smaller increase in VO2 maximum and no improvement in VO2 maximum.

Tabata training for beginners

If the above information has convinced you to take up Tabata, check out the personal trainer instructions below. Mike Donavanikfrom Los Angeles, to start practicing it in a simple and effective way.

As you progress over time, you can repeat the 8 exercise cycles of the four-minute speed workout to have an eight-minute session of high-intensity work.

Next, the professional recommends tabata training for beginners. Remember: repeat the exercise for 20 seconds without stopping and, once this time is over, rest for 10 seconds to move on to the next set of 20 seconds of the next movement.

Side squat

Modified push-up

Stumpy

Half burpee

Squat with lateral jump

Arm flexion

jumping jacks

Burpees

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.