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TABATA workouts are one of the most effective ways to lose weight, get rid of excess fat and improve the quality of the body. Training Protocol TABATA is a form of high intensity interval training, thanks to which you will be able to burn maximum calories and to work out all the muscles.
Read more about TABATA training
In essence TABATA workouts? The TABATA Protocol is a four-minute series of exercises, which consists of 8 approaches exercise according to the scheme of 20 seconds work / 10 seconds rest. Such four-cycles can be several per lesson. Usually a TABATA session consists of two to four cycles for 4 minutes, but you can increase the training session to seven or eight cycles, in its sole discretion.
The rules of the workouts
1. Always start the TABATA-training workout, at the end of class stretch. Workout can not performed if TABATA cycle is an integral part of your training (for example, you perform TABATA after strength training).
2. The following workout includes some of tabat. One TABATA lasts 4 minutes, and consists of two exercises that are repeated in 8 sets (20 seconds work / 10 seconds rest). Exercises alternate with each other according to the scheme of AABVAAW. That is, for example, in TABATA includes exercise A and exercise B. Then you will perform them in the following sequence:
- Exercise A: 20 seconds
- Rest: 10 seconds
- Exercise A: 20 seconds
- Rest: 10 seconds
- Exercise: 20 seconds
- Rest: 10 seconds
- Exercise: 20 seconds
- Rest: 10 seconds
- Exercise A: 20 seconds
- Rest: 10 seconds
- Exercise A: 20 seconds
- Rest: 10 seconds
- Exercise: 20 seconds
- Rest: 10 seconds
- Exercise: 20 seconds
- Rest: 10 seconds
This sequence lasts 4 minutes and is called tabatas. After one TABATA take a rest 1-2 minutes and move to the next 4-minute TABATA.
3. Don’t have to follow the above scheme. You can run for four minutes one exercise (AAAAAAAA), or the option of alternating the two exercises (AAAABBBB or ABABABAB), alternate or four exercises between them (AABBCCDD). You can always optimize your training to suit your features.
4. We offer several options for TABATA training: for beginners, for intermediate and advanced level. However, if you are very new to the classroom or have a large weight, then it is better not to practice training for the TABATA Protocol. In this case view article: a Selection of exercises for beginners at home for weight loss.
5. The duration of the TABATA workout:
- Exercise for 10 minutes includes 2 TABATA
- Exercise for 15 minutes includes 3 TABATA
- Workout for 20 minutes includes 4 TABATA
6. Important point! In TABATA training you need to perform exercises for speed, so you have to perform as many repetitions in 20 seconds. Meaning high intensity interval training spikes the heart rate (heart rate), which helps increase fat burning and boost the metabolism.
Read also all the information about the fitness bracelets
TABATA workout for beginners
TABATA workout for beginners 10 minute
The first TABATA (4 minutes)
1. Running with Shin zahlest
2. Squat + leg abduction to the side (for the two approaches on each leg)
Second TABATA (4 minutes)
1. Horizontal Jogging on the chair
2. Swimmer
TABATA workout for beginners 15 minute
The first TABATA (4 minutes)
1. Jumping rope
2. Lunge in place (via the two approaches on each leg)
Second TABATA (4 minutes)
1. Jumps breeding arms and legs
2. Static plank on hands
Third TABATA (4 minutes)
1. Running in place
2. Walking in the bar
TABATA workout for beginners 20 minutes
The first TABATA (4 minutes)
1. Jumping jacks with a lifting knee
2. Squat with the rise of the socks
Second TABATA (4 minutes)
1. The ascent and descent of the chair (for two approaches on each leg)
2. Plank on forearms
Third TABATA (4 minutes)
1. Burpee’s low impact
2. The knees up to the chest (for the two approaches on each side)
Fourth TABATA (4 minutes)
1. Diagonal lunges
2. The knees up in the bar
TABATA workout intermediate level
TABATA workout intermediate level 10 minutes
The first TABATA (4 minutes)
1. Squat jumps
2. Touch foot in back strap
Second TABATA (4 minutes)
1. Horizontal Jogging
2. Lunges in a circle (for two approaches on each leg)
TABATA workout intermediate level for 15 minutes
The first TABATA (4 minutes)
1. Skier
2. – Touch shoulder strap
Second TABATA (4 minutes)
1. Skater
2. The lunge with a squat (for the two approaches on each leg)
Third TABATA (4 minutes)
1. Raising the legs with hands up
2. Side plank (on two approaches on each side)
TABATA training-intermediate level 20 minutes
The first TABATA (4 minutes)
1. Breeding hands in the half squat
2. Push-UPS on knees
Second TABATA (4 minutes)
1. Squats with jumping
2. Bike
Third TABATA (4 minutes)
1. Raising the legs forward and back
2. The splaying of the legs in the strap
Fourth TABATA (4 minutes)
1. Jumping to the side
2. Superman
TABATA workout for the advanced
TABATA training for advanced 10 minutes
The first TABATA (4 minutes)
1. Burpee
2. Walking lunges
Second TABATA (4 minutes)
1. Breeding hands and feet with podrezkoj
2. Plank Spiderman
TABATA workout for the advanced 15 minutes
The first TABATA (4 minutes)
1. Breeding arms and legs with the squat
2. Walking in the strap (for the two approaches on each leg)
Second TABATA (4 minutes)
1. Jumping 180 degrees
2. Reverse pushups on the floor with tapping feet
Third TABATA (4 minutes)
1. Burpee with breeding hands and feet
2. The rotation of the hand in the strap
TABATA workout for the advanced is 20 minutes
The first TABATA (4 minutes)
1. Plyometric lunges
2. Pushups + pull-up knees to your chest
Second TABATA (4 minutes)
1. Jumping with raising the legs in the strap
2. Rush from side to side
Third TABATA (4 minutes)
1. Running with knee lift
2. Plyometric lateral lunge (for the two approaches on each side)
Fourth TABATA (4 minutes)
1. Breeding hands and feet narrow squat
2. Twists in the strap on the elbows
TABATA-training for problem areas
TABATA workout 20 minutes for the stomach
The first TABATA (4 minutes)
1. Breeding hands and feet with crossbreeding
2. The rise of hands in the strap
Second TABATA (4 minutes)
1. Horizontal Jogging
2. Touch the ankles
Third TABATA (4 minutes)
1. Lateral jumps
2. Lift your hips in side plank (on two approaches on each leg)
Fourth TABATA (4 minutes)
1. The twist in the strap
2. Touch the knee elbow
TABATA-workout for 20 minutes to buttocks and legs
The first TABATA (4 minutes)
1. Squats with jumping
2. Pulsing lunge (for the two approaches on each leg)
Second TABATA (4 minutes)
1. Squat jumps
2. Reverse lunge with knee lift (for the two approaches on each leg)
Third TABATA (4 minutes)
1. Sumo squats with jumping
2. Side lunge (for the two approaches on each leg)
Fourth TABATA (4 minutes)
1. Plyometric lunges with a jump
2. Skater
Thanks for the gifs youtube channels: mfit, shortcircuits_fitness, FitnessType, Redefining Strength, Live Fit Girl, Luka Hocevar.
See also:
- Top 50 exercises for buttocks at home + finished exercise plan
- Top 50 exercises for the abdominal muscles + finished exercise plan
- Top 50 most effective exercises for legs + finished exercise plan
For weight loss, For advanced Interval workouts, Cardio workout