Contents
Primary goal: burning fat, gaining muscle mass
A type: cardio
Preparation level: elementary
Number of workouts per week: 3
Necessary equipment: barbell
Audience: men and women
Author: Brad Borland
Burn Fat, Build Muscle, and Get Bump with an 8 Minute High Intensity Tabata Workout of Squats and Pushups!
Program description
Can you find 8 minutes to train? Do you want to make the most of these 8 minutes?
At this point, the term Tabata-training is probably already familiar to you. The classic Tabata style workout is done in 4 minutes and is a variation with very specific features.
Scientific background
Dr. Izumi Tabata developed this type of HIIT while doing research at the National Institute of Physical Education and Sports in Tokyo. He divided the participants in the experiment into two groups, which were engaged in different training protocols. The first group did one-hour workouts with moderate intensity 5 times a week for 6 weeks. The second group did a 4-minute, very high-intensity workout 4 times a week for 6 weeks.
The second group used a protocol that is today known as the Tabata Method: a 20-second set at maximum intensity is followed by a 10-second rest. 8 of these rounds of work and rest will add up to a 4-minute workout.
Result? After 6 weeks, the first group showed an increase in aerobic endurance (strengthening of the cardiovascular system), but there were no changes in the anaerobic component (muscle changes). At the same time, the second group showed a more marked increase in aerobic endurance along with strengthening anaerobic systems.
How can Tabata help you?
So how do you make Tabata training work for you? How do you maximize the benefits of burning fat while building muscle from an outstanding workout protocol?
Below is an example of a Tabata workout composed of squats and push-ups designed to burn fat while increasing muscle mass.
Before starting a workout, be sure to warm up on a stationary bike or treadmill, do a few push-ups and squats with your own weight, and only then start HIIT training. Remember that high-intensity training requires correct exercise – don’t forget about technique for a second!
Classic Tabata training
Alternate 20 seconds of medium weight squats with 10 seconds of rest. Do 8 rounds, stick to your schedule, and finish in 4 minutes. After completing the first part, rest for 2 minutes and do the same with push-ups.
Classic Tabata training “Squats and push-ups”
Perform each set for 20 seconds, then rest for 10 seconds.
8 approaches to Max. repetitions
Rest 2 minutes between exercises
Perform each set for 20 seconds, then rest for 10 seconds.
8 approaches to Max. repetitions
Too easy?
To increase the difficulty level, try alternating squats and push-ups. That is, you do a 20 second set of squats, rest 10 seconds, then do push-ups for 20 seconds, rest, and return to squats. Alternate exercises until you have 8 rounds (4 minutes). After completing the first act, rest for 2-3 minutes, then do another circle in 4 minutes and complete the workout.
Still have questions about Tabata style workouts? Ask them in the comments to the article.