Top 15 TABATA training from the Polish coach Monica Kolakowski

TABATA training is one of the most effective trends in fitness for weight loss. First, in one session you can burn off plenty of calories through intense exercise. Second, after a TABATA training fat burning process continues even during the day. Thirdly, during these courses, you are destroying muscle mass in contrast to conventional cardio workouts. We offer you a selection of TABATA training from the Polish coach Monica Kolakowski (Monika Kołakowska).

What is a TABATA workout? It is interval training in which you alternate intense work intervals and shorter rest intervals. One TABATA lasts 4 minutes and has 8 cycles: 20 seconds of work and 10 seconds of rest. Within 20 seconds you will carry out exercise followed by 10 seconds rest and go back to intensive. In TABATA can repeat the same exercise, or alternate different. For example, Monica Kolakowski often one TABATA consists of 4 different exercises.

Read more about TABATA training

These workouts are ideal for maximum calorie burning, speed up metabolism and weight loss. Please note that this program to burn fat, not build muscle.

Features TABATA training Monica Kolakowski:

1. The workout is based on TABATA. One TABATA lasts 4 minutes and is according to the scheme of 20 seconds work / 10 seconds rest (8 cycles). These four-minute tabat will be from three to eight depending on the length of the videos. Each TABATA Monica Kolakowski includes 4 exercises that are repeated twice. Between tabetai rest 30 to 60 seconds.
2. TABATA-workout, listed below, range from 25 to 60 minutes, so you will be able to choose for themselves the optimal duration of classes.
3. Videos are suitable for confident intermediate and advanced level training. Monica offers a blended rate, where high-intensity exercise interspersed with low intensity. Sweat but still have. Optionally, to reduce the pace or take a stop.
4. The exercises that you have to perform squats and their variations, lunges and their variations, sprinting, push-UPS, jumping breeding of the hands and feet, the climber, the leg swings, burpees, jumping rope, planks on elbows and forearms and their variations, running with high lifting knees, etc. a Significant part of the exercises are repeated from one program with slight variations.
5. Most of the below programs end with stomach crunches on the floor at a leisurely pace.
6. All training Monica have a complete warm-up and hitch (5-7 minutes), you don’t need to look for additional videos to warm up before class.
7. Training with the weight of his own body, that is, you do not need additional equipment (with the exception of one video where Monica uses as inventory lighter plastic bottles).
8. For weight loss exercise on the proposed programs 3-4 times a week. It is not recommended to perform exercises every day. At least through the day. Otherwise, you will earn overtraining and dropping out of a couple of months due to excessive loads.
9. Ideally, you should alternate such a heavy load with strength training. See, for example: Done strength training for girls at home.
10. Program not recommended for people with problems of the knee joints, varicose veins, diseases of the cardiovascular system.

TABATA from Monica Kolakowski for 30-35 minutes

This is a selection of TABATA workouts that include 3-5 intervals. Despite the fact that the workouts are short, they are intense enough. The last two videos in the compilation lasts 40 minutes, but the ending of the lesson is devoted to exercises for abs.

1. TABATA with bottles of water (25 minutes)

• Warm-up (about 7 minutes)
• 3 x TABATA intervals (4 minutes each)
• Stretching (about 5 minutes)
• Exercises are performed with bottles or light weights

2. TABATA fully standing up (30 minutes)

• Warm-up (about 5 minutes)
• 5 x TABATA intervals (4 minutes each)
• Stretching (about 3 minutes)

3. TABATA + plank on elbows (30 minutes)

• Warm-up (about 6 minutes)
• 4 x TABATA intervals (4 minutes each)
• Stretching (about 6 minutes)
• Between tabetai not rest, and plank on elbows

4. TABATA fully standing up (30 minutes)

• Warm-up (about 5 minutes)
• 5 x TABATA intervals (4 minutes each)
• Stretching (about 5 minutes)

5. TABATA + arms workout (35 minutes)

• Warm-up (about 6 minutes)
• 3 x TABATA intervals (4 minutes each)
• Crunches (8 mins)
• Stretching (about 5 minutes)

6. TABATA away from problem areas (35 minutes)

• Warm-up (about 6 minutes)
• 5 x TABATA intervals (4 minutes each)
• Stretching (about 6 minutes)

7. TABATA + arms workout (40 minutes)

• Warm-up (about 6 minutes)
• 5 x TABATA intervals (4 minutes each)
• Crunches (4 minutes)
• Stretching (about 6 minutes)

8. TABATA + arms workout (40 minutes)

• Warm-up (about 7 minutes)
• 5 x TABATA intervals (4 minutes each)
• The exercises (about 5 minutes)
• Stretching (about 5 minutes)

TABATA from Monica Kolakowski for 45-60 minutes

These TABATA video is suitable for those who has a 45-60 time to practice. Despite the fact that the lessons are long, they are quite tolerant tempo by alternating high-intensity and low-intensity exercise. Prepared working will be able to endure a workout from beginning to end.

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1. TABATA 8 rounds fully standing up (45 minutes)

• Warm-up (about 7 minutes)
• 8 x TABATA intervals (4 minutes each)
• Stretching (about 5 minutes)

2. TABATA 8 rounds + press (50 minutes)

• Warm-up (about 7 minutes)
• 6 x TABATA intervals (4 minutes each)
• The exercises (about 10 minutes)
• Stretching (about 7 minutes)

3. TABATA + press for 8 rounds (50 minutes)

• Warm-up (about 6 minutes)
• 8 x TABATA intervals (4 minutes each)
• Stretching (about 7 minutes)

4. TABATA repeated rounds (50 minutes)

• Warm-up (about 6 minutes)
• 8 x TABATA intervals (4 minutes each)
• Stretching (about 7 minutes)
• In this exercise will be repeated two rounds

5. TABATA 8 rounds + press (50 minutes)

• Warm-up (about 7 minutes)
• 8 x TABATA intervals (4 minutes each)
• The exercises (about 5 minutes)
• Stretching (about 5 minutes)

6. TABATA 9 rounds fully standing up (55 minutes)

• Warm-up (about 10 minutes)
• 9 x TABATA intervals (4 minutes each)
• Stretching (about 5 minutes)

7. TABATA + press for 10 rounds (60 minutes)

• Warm-up (about 7 minutes)
• 8 x TABATA intervals (4 minutes each)
• Crunches (8 mins)
• Stretching (about 7 minutes)

See also:

• TABATA training: 10 ready-made exercises for weight loss
• 20 TABATA training in the Russian language youtube channel FitnessoManiya
• Cardio workout at home: characteristics, selection of exercises

Without equipment, weight loss, Interval workout, Cardio workout