Tabata, a four-minute interval metabolic training, evenly engages as much of our body's muscles as possible. As a result, it "turns up" the metabolism and accelerates fat burning. Tabata exercises performed 2 or 3 times a week quickly allow you to reach your top form. Try the Tabata training example and improve your condition.

Tabatatoexercisesmake uptrainingof extraordinary intensity, which is performed with load on your own body. The aim of training is to improve both anaerobic (anaerobic) and aerobic (aerobic) capacity, and thus - increasing the endurance and endurance of the body. Therefore, burning unnecessary body fat is a "side effect" of intense exercise.

Important

Tabata trainingshould not be repeated more than 2-3 times a week. The series of exercises must not be performed on an empty stomach or after a meal. Due to the intense exhaustion of the body, you should regularly replenish the deficiency of electrolytes in the body and appropriate supplementation.

Watch the entire TABATA training on the video:

Sample Tabata training

Basic principles of Tabata training

  • Warm up, e.g. about 20 squats, 20 jumpers, 20 repetitions of bends and extensions. Then run in place for one minute;
  • start the stopwatch and place it so that you can see it while exercising. Remember that each session lasts 4 minutes;
  • perform each exercise with maximum intensity;
  • Repeat as many repetitions as possible within the specified amount of time.

Round 1:

  • 1 to 20 seconds - do sit-ups,
  • 20 to 30 seconds - rest,
  • 30 to 50 seconds - do opposite crunches,
  • 50 to 60 seconds - take a break.

Round 2:

  • push-ups: 20 seconds,
  • rest: 10 seconds,
  • burpees (lower your body into a squat position, place your palms on the ground. Then you kick into a push-up position. You reverse the sequence): 20 seconds,
  • rest: 10 seconds

Round 3:

  • 1 to 20 seconds - jump squats,
  • 20 to 30 seconds - rest,
  • 30 to 50 seconds - dumbbell squats,
  • 50 to 60 seconds - rest.

Round 4:

  • skipping rope: 20 seconds,
  • rest: 10 seconds,
  • jump squats: 20 seconds,
  • rest: 10 seconds.
  • The effects of Tabata's training
  • What is better for slimming: intervals or cardio training?
We recommend

Author: Time S.A

Don't let your training go to waste. Choose a diet for active people from JeszCoLubisz, the innovative dietary system of the He alth Guide. Enjoy a menu tailored to your individual needs and the sport you practice. Make your figure slimmer and keep the effect for longer.

Find out more

Category:

Slimming