20 TABATA training in the Russian language youtube channel FitnessoManiya

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Today we offer you a review of TABATA training in the Russian language youtube channel FitnessoManiya: 20 super-effective video for weight-loss.

General information on TABATA training

Before proceeding to the description of the video, let’s remember the benefits and features of TABATA training, anyone can adopt this method of training and how often you can do tabatas. If you want to know all the details about tabatha to begin read our article:

All information about TABATA-workouts + exercises

So, TABATA is a interval workouts, which alternate high-intensity load and short rest periods. TABATA runs on a timer: you will intensively train for 20 seconds followed by 10 seconds rest. All such cycles will be 8. So one TABATA lasts 4 minutes, in which you will find 8 approaches exercise with a short rest between sets. In one workout may be several tabat for 4 minutes.

Let’s remember what the benefits of TABATA training:

• Quickly burn fat
• Accelerate the metabolism
• Tone the body and retain muscle
• Short on time
• Excellent develop endurance
• Interesting and non-routine
• You can do yourself anywhere
• You can use absolutely any exercises
• Requires no additional equipment

Since TABATA is a very intense and exhausting workout, then do them frequently is not recommended. Even if you can easily carry intense sport, it is not necessary to practice TABATA more than 3-4 times a week. TABATA training should be addressed not only to those who want to burn excess fat, but also those who are working on muscle mass and looking for a way to move the stagnation in the results.

TABATA workout from FitnessoManiya

Youtube channel FitnessoManiya leads fitness trainer Anelia Skripnik. TABATA training is one of the most effective ways to burn excess fat, so Anelia has developed a large selection of these short intensive programs. The majority of classes takes place with the weight of his own body, that is, without the inventory. In some cases, you will need light dumbbells.

Janelia offers a selection of TABATA training for mid-level training (it is quite suitable and advanced) and a selection of TABATA training for advanced level training (divided by muscle groups). All classes last a little more than 13 minutes, not counting warm-up and hitch. But do not think that in such a short time is impossible to get tired. Believe me, you will be working at 100%, and after a quarter of an hour will be running out of power. Beginners in fitness it is better not to practice TABATA.

30 best workouts for beginners

The scheme is TABATA training Anelie Skripnik is the same in all videos. Her programs consist of three tabat for 4 minutes. In each TABATA waiting for you two exercises: first 4 times I repeat one exercise (20 seconds work / 10 seconds rest), then repeat 4 more times (20 seconds work / 10 seconds rest). Tabatabi between 40 seconds of rest. That is, each training session consists of 6 consecutive exercises. Since all classes follow the same pattern, in our review, we only point out the list of exercises included in the video.

Always perform a warm-up and hitch before and after TABATA training. View our selection of ready to use exercises for warming up and cooling:

• Warm-up before training: a selection of exercises
• Stretching after a workout: a selection of exercises

Or view the warm-up and hitch from FitnessoManiya:

10 TABATA workouts for intermediate level

In fact, these exercises are quite suitable and advanced student. You will exercises that utilize multiple muscle groups. You will intensively train and burn fat throughout the body! But most often the coach FitnessoManiya share classes as follows: first round – bottom body, the second circle – the top of the body, the third circle – the stomach and core. A large part of training takes place without additional equipment. All classes are of approximately the same difficulty level, so you can alternate them or choose the one you like the video.

Bosu TABATA training #1

• Squat jumps
• Forward lunge + back lunge + jump lunge
• Lift hands up to plank + push-UPS
• Burpee without push UPS
• Pulling his knees to his chest in a semi-sitting position
• The knees up to the chest strap

Fat-burning TABATA workout #2

For this activity you will need a jump rope (optional).

• Running with high knee lift with a rope
• Plyometric lunges
• Walking into the bar with the lowering of the abdomen on the Mat
• Push-UPS from knees
• Bike
• Climber

Fat-burning TABATA workout #3

• Diagonal lunge + squat + swing to the side (the left side)
• Diagonal lunge + squat + swing to the side (the right side)
• Touch knee to elbow in plank + jump in the strap
• Static posture is the position of the push-UPS
• Touch knee to elbow in side plank (2 sets per side)
• Pulling up the knee to chest press

Fat-burning TABATA workout #4

• Squat + pull-up knee to elbow
• A profound leap forward
• Push-UPS + jump in the strap to your chest
• Push-UPS from knees + jump feet apart in the strap
• Pulling up knee to elbow in plank
• High jump in the strap through the pad

Fat-burning TABATA workout #5

For this exercise you will need dumbbells 1-2 kg.

• Plyometric lunges + squat
• Lunge back + pull-up knee to elbow (2 sets per side)
• Squat + dumbbell bench press (2 sets per side)
• Breeding hands in the parties with dumbbells
• Lift body and legs at the press
• Walking up and down in the strap

Bosu TABATA-workout #6

• Lunge in place + diagonal lunge (right side)
• Lunge in place + diagonal lunge (left side)
• Jump breeding arms and legs (jumping Jack)
• The legs lifting up in the strap on the hands
• Semi-burpee
• Scissors press

Bosu TABATA training #7

• Lunge + squats with a turn (the right side)
• Lunge + squats with a turn (on left side)
• Skater
• The rise of the bar from the floor on one hand wave
• Jump in strap chest + jump in the strap by raising the legs
• Lift buttocks up in plank on the elbows

Bosu TABATA training #8

• Pulsing squat
• The jump squat into 90 degree
• Press on the shoulders with dumbbells
• Springs with dumbbells parallel to the floor
• Raising the legs sitting on the floor + the knees up to the chest for the press
• Russian twist with dumbbell

Bosu TABATA training #9

• Jump attack + diversion legs back (on right side)
• Jump attack + diversion legs back (the left side)
• Pushups to side
• Running with high knee lift
• Lift your legs to press diagonally on the side (the right side)
• Lift your legs to press diagonally on the side (the left side)

Bosu TABATA workout for legs #10

This lesson is focusing on legs and glutes.

• Side lunge with jump-off
• Lifting and lowering to his knees
• Squat + swing leg (the right side)
• Step back (on right side)
• Squat + swing leg (the left side)
• Step back (left side)

TABATA workout intermediate level

These exercises include more complex exercises, including a combined character. This time Anelia Skrypnyk shared TABATA-workout by muscle groups, so you can targetirovanie to work on my problem areas: upper body (arms, shoulders, back, chest), lower body (thighs and buttocks), belly and the press. Classes are held on a similar scheme three TABATA.

For the upper body

These workouts for upper body, not pump up your arms and chest and make them powerful and mighty. But you tighten problem areas, get rid of the fat on the back of the hands, underarms, sides and back. For these programs you will need light dumbbells 0,5-1 kg.

TABATA training 1

• Push-UPS with rotation from the position of the crab (on right side)
• Push-UPS with rotation from the position of the crab (on left side)
• The springs on the triceps
• Push up + leg lifts in plank
• Abduction of the arms with dumbbells in plank (on right side)
• Abduction of the arms with dumbbell in the bar (on left side)

TABATA workout 2

• Pushups on Ganesh + flexion of the hands on the biceps
• Breeding hands with dumbbells in hand
• Push-UPS with a touch of the stomach floor + jump in the strap to your chest
• Breeding hands with dumbbells parallel to the floor
• Lift your hands with dumbbells on the shoulders of the slope (the right side)
• Lift your hands with dumbbells on the shoulders of the slope (the left side)

TABATA-workout 3

• Side plank + push-UPS (right side)
• Side plank + push-UPS (on left side)
• Jumping in the strap with breeding arms and legs with a dumbbell
• Pushups with raised pelvis
• Abduction of the arms with dumbbell in the bar
• A push-up + Superman

For the lower body

These TABATA-workout for thighs and buttocks will not only help you tone muscles, but will force the body to rapidly burn fat. So if you want to reduce the volume of the legs, making them dry and slim, then these classes will suit you perfectly. Particularly relevant this method of training for girls with type figure “pear”.

TABATA training 1

• Squats with 180 degree
• 3 easy jump + 3 high jump (kick feet to the buttocks)
• Lunge back + leg swing backward (right side)
• Lunge back + leg swing backward (left side)
• Leg kick + lead leg in the strap (on right side)
• Leg kick + lead leg in the strap (on the left)

TABATA workout 2

For this exercise you will need ankle weights.

• Squats with jumping
• Jump forward + lift on your toes
• Two jumps on the spot, attack + diversion legs back (on right side)
• Two jumps on the spot, attack + diversion legs back (the left side)
• Leg lift to the side on the side (the right side)
• Leg lift to the side on the side (the left side)

TABATA-workout 3

• Side lunge + lunge back (right side)
• Side lunge + lunge back (left side)
• Squat + max foot
• Jump into a squat on 1-2-3
• Pulsing lunge + abduction legs back (on right side)
• Pulsing lunge + abduction legs back (the left side)

TABATA training-4

• Squat jump + jump squat
• A skater with a touch of the hands of the floor and raised his foot
• Back lunge + jump knee to chest (on right side)
• Back lunge + jump knee to chest (on left side)
• Squats with a turn 90 degrees
• Rise on the toes in the squat

Belly press

These exercises are performed entirely on the floor and include different variations of crunches and planks. Cardio here, but the LDLs are performed at a fast pace, so you will strengthen the muscles and burn calories. These videos you can Supplement your basic training, if you want more accent to work on the abdominal muscles.

TABATA training 1

• Turns feet in a semi-sitting position
• Do leg lifts in a semi-sitting position
• Bike
• Scissors
• Lifts are of opposite hands and feet in the strap
• Strap-saw elbow

TABATA workout 2

• Twisting sideways to touch the knee elbow (right side)
• Twisting sideways to touch the knee elbow (the left side)
• The rise of the pelvis in side plank (on right side)
• The rise of the pelvis in side plank (on left side)
• Scissors in a semi-sitting position
• Circular rotation of the legs in a semi-sitting position

TABATA-workout 3

• Boat
• Boat + bike
• The splaying of the legs in the strap + the twist in the strap (on right side)
• The splaying of the legs in the strap + the twist in the strap (on the left)
• Leg lift in plank (on right side)
• Leg lift in plank (on left side)

Like to train at home? Be sure to view the following articles

• 10 TABATA workouts from the Polish coach Monica Kolakowski
• Circuit training at home for weight loss
• The workout’s low impact from Natalya Papusoi in Russian
• 10 interval training for fat burning without jumping and running from Ekaterina Kononova

For weight loss, For advanced Interval workouts, Cardio workout