This training method can be done at home and detonates calories

Have you heard of TABATA training? Here’s how to use it to gain strength, endurance and lose weight

TABATA training is a form of high-intensity interval training (HIIT) that has gained popularity due to its effectiveness and efficiency. The training protocol includes short rest sets that promote high calorie expenditure.

The practice is a great exercise and, like calisthenics, another training method, can be done anywhere, but remember to consult physical education professionals for correct and injury-free execution!

Benefits of Tabata

Like HIIT, Tabata promotes high calorie expenditure even long after exercise and promotes cardiorespiratory and muscle development. Discover the advantages:

• Promotes calorie expenditure and weight loss
• Helps with muscle gain and definition
• The cardiorespiratory system works
• Increase lean mass
• Helps save time

How to practice?

The total workout lasts approximately 20 minutes, including sets of exercises, rest, warm-up and cool-down times. In Tabata the most important thing is to follow the execution and the rest time. Various exercises can be used in this context.

The complete workout includes: 10 minutes of warm-up (a jog, for example). Then come the exercises, carried out in a sequence of four sets of one minute each.

TABATA training structure:

• Perform the first exercise for 20 seconds at the highest intensity possible
• Rest for 10 seconds
• Repeat for the second exercise and continue until you complete 8 sets (4 minutes)

To explain the method we will use two well-known exercises as examples: the jumping jack and the squat.

Example of Tabata training

Jumping jacks and squats

After warming up, do 20 seconds of jumping jacks, resting for 10 seconds.

Then perform 20 seconds of squats, with another 10 seconds of rest.

This sequence should be repeated four times, with an interval of approximately one minute between each complete set. If you need more time, no problem! At the end of the series, do a light cool-down, which could be a 10-minute walk, for example.

Remember that other exercises can be performed in the protocol, such as burpees and flexion: the most important thing is to always exercise high intensity in every execution.

Conclusion

TABATA training is a highly efficient and effective way to improve fitness in a short period of time. Due to its high intensity, it is important for beginners to start slowly and consult a healthcare professional or trainer before starting a TABATA program, especially if they have pre-existing health conditions. Over time, as endurance and strength increase, users can intensify their workouts and take full advantage of the benefits TABATA training offers.

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.