TABATA training: the complete guide + finished exercise plan

If you want to lose weight quickly and also to improve their form, regular training Protocol TABATA are a great way to achieve the goal. We offer you the most comprehensive guide to TABATA training with detailed description of their features and advantages, as well as ready-made collection TABATA-exercises + schema classes.

TABATA training: what is it?

TABATA training is high intensity interval training, which aims to fulfill the maximum number of motions in minimal time. TABATA has gained immense popularity among those engaged thanks to a very simple and versatile technique. TABATA-workouts along with other types of high intensity training is gradually replacing the classic aerobics and cardio medium intensity schedule fitness buffs.

The history of TABATA training

In 1996, a Japanese physiologist and Ph. D. Izumi TABATA conducted research in search of an effective method of increasing the endurance of athletes. Izumi TABATA and a team of scientists from the National Institute of fitness and sports in Tokyo chose two groups of trainees, and conducted a six-week experiment. The band of medium intensity were working five days a week for an hour, the group of high intensity has worked four days a week for 4 minutes.

After 6 weeks, the researchers compared the results and was amazed. The first group improved their aerobic fitness indices (cardiovascular system), but anaerobic indicators (muscle) remained unchanged. While the second group showed much more significant improvement and aerobic and anaerobic system. The experiment clearly demonstrated that intensive interval training on this method has a strong impact on both the aerobic and anaerobic systems of the body.

The TABATA Protocol has been tested in rigorous scientific environments, and it has become one of the most serious evidence of the effectiveness of the training. Dr. Izumi TABATA is the author and co-author of over 100 scientific articles in the most famous sports magazines in the world. His name became a household word thanks to the invention of this method of training, which is very popular all over the world.

In essence TABATA workouts?

TABATA training has the following structure: 20 seconds maximum load, 10 seconds rest, repeat this cycle 8 times. This is one TABATA round, he lasts only 4 minutes, but it will be truly amazing 4 minutes! You have to give everything 100% if you want to get a result from short training. The load should be sharp and explosive. Actually, TABATA is a special case of high-intensity interval training (HIIT or HIIT).

So again about the structure of the TABATA round is 4 minutes:

• 20 seconds intense exercise
• 10 seconds rest
• Repeat 8 cycles

These 4 minute TABATA rounds can be multiple depending on the total duration of your workout. Between TABATA rounds is expected to stay in for 1-2 minutes. If you engage in on the maximum, that is usually enough for 3-4 TABATA rounds for a full load. In this case, the total training duration will be about 15-20 minutes.

What TABATA is different from cardio training?

During cardio workouts the only and sufficient source of energy is oxygen. This type of load is called aerobic (with oxygen). During an intense TABATA workout oxygen starts to miss and the body goes into oxygen-free anaerobic mode (without oxygen). In contrast to the aerobic mode, to train in the anaerobic zone for a long time will not work.

However, it is short anaerobic exercise is very much effective for fat burning during and especially after training, endurance development, for the strengthening and growth of muscles. Anaerobic load is a real stress test of strength, but ultimately they make you stronger.

See also:

• Top 20 best men’s sneakers for fitness
• Top 20 best womens shoes for fitness

Who is a TABATA workout?

TABATA-a workout suit anyone who has experience training (at least medium level) and has no contraindications for health. Especially helpful to perform regular exercises in TABATA mode for those who:

• want to lose weight quickly and get in good shape
• want to shift the weight and get rid of the plateau
• wants to avoid stagnation in your workouts, including speed up muscle growth
• want to get a new feeling from training
• want to develop your endurance and to improve physical training.

But if you’re just starting to train, do not rush to TABATA workouts. Go to these recommended only after 2-3 months of regular exercise cardio and strength training.

Who does NOT fit TABATA workout?

Reiterate, TABATA workout are not suitable for everyone! If you decide to start training with the TABATA system, make sure you have no contraindications for health.

TABATA training does NOT FIT:

• physically untrained people with no training experience
• those who have cardiovascular disease
• those who have problems with locomotor system and joints
• those who follow low-carbohydrate diets or mono
• to those who have low endurance.

However, if you choose simple exercises that you can do tabatas and beginners. Read more in our selection of exercises for beginners.

How to do TABATA workouts?

Exercises for TABATA training

Mainly for TABATA training uses plyometric exercises, strength training, weight loss, strength training with light weight. For example: jumping, burpees, push-UPS, squats, lunges, jumping, sharp acceleration, punches and kicks, sprint, etc. basically you can use any exercise for TABATA training, the main condition is to run them on high at a very fast pace.

The approximate circuit performance 4-minute TABATA round:

• All 4 minutes, repeated the same exercise 8 approaches
• Two exercises, alternating (ABABABAB)
• Two exercises are alternated in pairs (of AABVAAW)
• 4 approach one exercise, then 4 sets of another exercise (AAAABBBB)
• Four exercises alternate with each other (ABCDABCD)
• Four exercises are alternated in pairs (AABBCCDD)
• All 8 approaches are different exercises (for example, different muscle groups)

If you don’t like to repeat the same exercises, take exercise where alternating several exercises. Conversely, if you don’t like to constantly change the exercises in class, take option one or two exercises per TABATA round.

How much time to do TABATA workouts?

One round of TABATA lasts 4 minutes, then 1-2 minutes of rest and the next round begins. How many TABATA rounds you will be able to endure depends on your stamina. An average of 3-5 rounds is usually enough for a full TABATA workout time is 15-25 minutes.

On the other hand, if you prefer a long program, you can do TABATA workouts and 40-50 minutes. In this case, build the lesson so that a single ultra-intense round alternated with a less intense round. For example, 4 minutes, you perform explosive burpee, the next 4 minutes – a relaxed bar. During these exercises, you will be able to restore breath to the next round, again to the best of it.

• All about the burpee exercise
• All about the plank exercise

How often to do TABATA workouts?

If you want to lose weight, then do TABATA workouts 3-4 times a week for 15-30 minutes or 2-3 times a week for 40-45 minutes. It is not recommended to do intense TABATA-workouts each day, as this depletes the Central nervous system and can lead to overtraining.

If you stay in shape or want to add TABATA training to power training, it is enough to deal with tabatas 2 times a week for 15-30 minutes. You can perform a HIIT program instead of classic cardio. TABATA exercise is best to run after weight training, if you accomplish them in one day. By the way, a heavy load on the TABATA Protocol is very useful to perform if you have formed a stagnation in the growth of muscle mass during strength training. With TABATA exercises you do not build muscle, but to exit the stagnation in the growth of power indicators such programmes fit very well.

For weight loss it does not matter what time to train on the system of TABATA in the morning or evening. Focus on your biorhythms and individual capabilities. However, it is not recommended to do intense workouts on an empty stomach and before sleep. TABATA training is very exhausting and exhausting, so prepare to that you will feel tired after class. Especially at first, when the body only adapts to stress.

Is it possible to always do the same exercises?

Try to change the set of TABATA exercises, not repeating the same program three times in a row. Your body gets used to the loads, so the same training, their effectiveness is gradually reduced. Change is not only a set of exercises, but also their order. For example:

• 1 week TABATA: burpee, horizontal, Jogging, squats, jumping 180 degrees
• Week 2 TABATA: running with high lifting his knees, pushups, jumping lunges, sumo-squats
• 3 week TABATA: horizontal Jogging, squats, running with zahlest Shin, burpee
• 4 week TABATA: jumping 180 degrees, strap-spider, running with high lifting his knees, jumping lunges

You can go back to the old scheme, but try to change the order and add new TABATA exercises. Below are offered a few ready with different exercises.

What is important to know!

If training is performed on the principle of 20 seconds work, 10 seconds rest, it does not mean that it really is TABATA training. For a true TABATA you need to perform the exercises 20 seconds on the maximum of their capabilities to exercise has become anaerobic. Your goal is the highest amount of reps in less time.

The load should be explosive and very intense, which is why TABATA training can not be sustained. Usually enough for 15-25 minutes, if you train properly. You can do interval timer TABATA at an average pace, but for best results the workout should be short, sharp and very intense. If you like a long workout, you alternate between 4 minutes of high intensity and 4 minutes of low intensity.

TABATA-exercises + training plan

We offer you a training plan according to the system of TABATA for beginners to advanced, as well as focusing on the abdomen, on the lower part of the body on the upper part. We offer you 4 exercises for a single workout, one exercise for each TABATA round (i.e., one exercise is performed for 4 minutes – 8 cycles). Accordingly, the lesson will last about 20 minutes without warm-up and cool-down.

You can increase or decrease the duration of your workout or replace exercises more appropriate for you. You can also vary the execution scheme (more on that stated above), i.e. not to repeat the same exercise for all 4 minutes, and alternate the two or four exercises in one TABATA round. No matter how you build your workout, the main thing that you carry out each approach on its maximum.

TABATA workout intermediate level

Option 1:

• Jumps breeding arms and legs
• Kick forward and back (4 sets each side)
• Lateral jumps
• Twists in the strap on the elbows

Option 2:

• Skier
• Boxing
• Jumping in the strap by raising the legs
• Running with Shin zahlest

TABATA workout intermediate level

Option 1:

• Running with high knee lift
• Plank Spiderman
• Jump into a wide squat
• Burpee

Option 2:

• Jumping 180 degrees
• Pushups (on knees)
• Lunges jump
• Leg lifts in plank

TABATA workout with dumbbells

• Some burpees with pull dumbbells
• Squats with a dumbbell (4 sets each side)
• Dumbbell bench press for chest muscles
• Lunge with rotation of the housing (4 sets each side)

TABATA workout with focus on thighs and buttocks

• Plyometric lateral lunge (4 sets each side)
• Raising the legs in the half squat
• Lunges in a circle (4 sets each side)
• Sumo squats with jumping

TABATA training with emphasis on the stomach

• Horizontal Jogging
• Crab
• Scissors
• Jump to belly in the bar

TABATA workout with emphasis on arms, shoulders and chest

• Pushups for triceps (4 sets each side)
• Walking in the bar
• Push-UPS left and right (can be done on knees)
• Plank with shoulder touch

Thanks for the gifs youtube channels: mfit, shortcircuits_fitness, FitnessType, Redefining Strength, Live Fit Girl, Luka Hocevar.

TABATA TRAINING: 10 ready-made exercises

The effectiveness of TABATA for weight loss

TABATA workouts are very intense, they dramatically increase the heart rate and maintain it at a high level throughout the class. So you will be able to burn a lot of calories , even for a short lesson. The exact number of calories burned is determined individually, depending on your level of training. Usually more experienced dealing burn less calories than beginners. On average, 10 minutes of TABATA training can burn 150 calories.

But the main advantage of TABATA training is high calorie consumption, and the “afterburner effect”. This means that your body will actively burn fat even 48 hours after a workout, so you will significantly speed up the process of getting rid of excess weight. For example, the usual cardio training at a moderate pace, this effect is not given, therefore, to engage in TABATA much more productive for the result.

TABATA training is anaerobic loads, so they do not have a negative impact on muscle tissue, as opposed to those same cardio workouts. They well train the heart muscle and improve endurance. In addition, these high-intensity interval training increases the sensitivity of muscle to insulin, and thus simplify the process of weight reduction.

How fast can you lose weight on TABATA training depends on metabolism, initial percent body fat, frequency of loads and, of course, food. Remember that to get rid of excess fat, you must eat a deficit of calories to the body began to break down fat for energy. The optimal rate of weight loss with the TABATA-training 0.5 kg of fat per week. In the first week you may lose 2-3 kg at the expense of getting rid of excess water in the body.

Proper nutrition: how to start step by step

The benefits of TABATA training:

• This is one of the most effective ways to lose weight and burn fat in the body, thus the risk of losing muscle tissue is minimal.
• Classes are short on time, and performance is not inferior to the full time programs.
• You will improve your aerobic (endurance) and anaerobic (muscle mass) indicators.
• TABATA increases the sensitivity of muscle to insulin, and thus simplifies the process of weight reduction.
• You can do TABATA workouts at home, outside, on the Playground, in the hall – anywhere.
• For TABATA training, you do not need additional equipment, you can deal with the weight of his own body (but you can with weights).
• Regular classes HIIT workouts reduce the risk of diabetes and help fight depression.
• Training the TABATA Protocol is very simple, understandable and clear in its structure, to engage them incredibly comfortable.

Timers for TABATA training: 3 finished version

In order to successfully engage in TABATA workouts, you will need a special timer with countdown. But where can I get TABATA-timer? We offer you 3 preset timer options for the TABATA Protocol.

1. Mobile app TABATA-timer

The simplest way is to download the free app TABATA timer for your smartphone. The program is simple, easy and customizable. You can change the number of intervals, to set the exercise time and rest, the number of cycles. Exercises are accompanied by a sound signal, so you don’t miss the beginning and the end of the workout

Apps with TABATA-timer in Russian for Android:

• Tabata Timer: link
• TABATA Timer for workouts: link

Apps with TABATA-timer in Russian for iPhone

• CrossFit Timer – interval TABATA timer: link
• TABATA. Interval timer: link

2. Video TABATA-timer

Another option for training Protocol TABATA: take special youtube videos with ready-TABATA-timer. Created specifically for TABATA training-exercises – you only need to include the video and start to play. The disadvantage of this method is that you can customize the intervals.

a) TABATA timer for 1 round with music (4 minutes)

b) TABATA timer on for 1 round without music (4 minutes)

c) TABATA timer for 30 minutes with music

3. Sites with ready-made TABATA-timer

If the app TABATA-timer and video does not suit you, you can take sites with ready software timers. Just open the page, set the desired time interval and begin to engage. Links will open in a new window:

• The website with TABATA-timer in English: https://clck.ru/HJVvw
• The website with TABATA-timer in English: https://clck.ru/HJVxj
• The website with TABATA-timer in Russian: https://clck.ru/HJVxw

5 videos with TABATA training

If you are interested in TABATA training, then be sure to see our selection of videos:

• 20 TABATA training in the Russian language from FitnessoManiya
• 10 TABATA workouts from the Polish coach Monica Kolakowski

We offer you 5 ready-made programs TABATA training from 10 to 30 minutes for those who like to engage with the coaches on video:

1. TABATA workout for 15 minutes

2. Bosu TABATA workout (8 minutes)

3. TABATA workout from FitnessBlender (20 minutes)

4. TABATA workout: cardio + strength (30 minutes)

5. TABATA training from Monica Kolakowski (50 minutes)

Reviews of TABATA training from our subscribers

Maria

First visited TABATA group training in the fitness room. Wow, it was hard the first time! By the time I thought I was prepared (engaged for six months running and strength training), so I went to tricky level, I thought that the handle easily. After half an hour of class I had to make)) But I am very happy, have been doing for a month and a half 2 times a week, increased endurance, and improved body. Burpee is now doing quite calmly and even learned how to do push-UPS.

Julia

Among all interval training is most like TABATA. Often do at home by yourself with a timer and all 8 cycles repeat one exercise, just doing 5-6 exercises, usually this is enough. Try to constantly become complicated, for example, first, only did squats, then added squats with jumping. Or first was the usual plank, and now plank with raised leg.

Olga

Do tabatas home, basically video workouts. Love the program FitnessBlender on youtube, it is convenient to do the exercises they offer are very diverse. They have a lot of TABATA training method of different level of complexity, and not only, there are and strength, and Pilates, and regular cardio. But I like TABATA because of the format of 20/10 – I like to do interval.

Luba

I’m hooked on TABATA during maternity leave. Looking for something to practice on the street during walks with the child to make it quick and efficiently. Saw on instagram a girl that is tabatai the bench, doing various jumps, planks, burpees, push-UPS, squats for time. Start to search for information, read it, liked it and also started tabatas. I trained all summer 4-5 times a week for 20 minutes, worked intensively, trying not to spare himself. The result – minus 9 kg and zaberemennet weight returned ^_^

Today TABATA method has adopted all of the leading fitness trainers in the world. Probably no instructor HIIT programs, which would not use TABATA in their classroom. Regular classes TABATA workouts not just help you lose weight and gain great shape, but will increase your physical performance to a whole new level.

If you want to add TABATA training to any other exercise, it is recommended to see:

• Top 20 exercises for arms
• Top 50 exercises for legs
• Top 50 exercises for the abdomen

For weight loss, For advanced Interval workouts, Cardio workout