Tabata exercises for weight loss and health promotion: learning to select effective complexes. Tabata exercises for weight loss and health promotion: learning to select effective complexes Where to get training

The basis of training according to the Tabata protocol is an intense load for 4 minutes with the involvement of all muscle groups. This method is not inferior in efficiency to the power ones and helps to quickly lose weight. overweight at home.

Strictly observing the set intervals (20 seconds for exercises and 10 seconds for the subsequent rest), even a beginner will master the protocol of specialists testify to high efficiency, training is shown to both professional athletes and beginners in the field of fitness.

The Japanese doctor Izumi Tabata, who developed the protocol, proved as a result of clinical trials that a 4-minute session brings tangible results after the second or third session.

Benefits of the Tabata Protocol

Efficiency: extra pounds go away after 2-3 sessions.
Availability: no special equipment is required for training.
Save time: workouts last only 4 minutes, 3 times a week.
Anti-cellulite action: during training, the body becomes toned, skin tone increases.
Improving metabolism.

Contraindications for classes

Tabata workouts are simple, but they have their limitations. Since the load is intense, and the effect is achieved by accelerating all metabolic processes, including blood circulation, there are contraindications for exercise. For the following diseases or conditions, training is not recommended:

Atherosclerosis.
Violation
Increased blood pressure.
Diseases of the spine.
Pregnancy.

None of the contraindications is final, after consultation and permission of the doctor, you can begin to perform the Tabata protocol. Reviews of experts in the field of physical education and fitness suggest that Tabata is intended only for professional athletes who are well physically prepared. However, beginners can also practice according to this protocol, adjusting the load according to well-being.

Tabata Protocol: Exercises for Beginners and Their Principles

Being an interval workout in essence, the Tabata protocol consists of 8 sets, each of which lasts 30 seconds. 20 seconds - sprint (exercise), 10 seconds - rest.

Despite the fact that the essence of the training is extremely simple, there are unspoken principles, without which the effectiveness can be critically reduced. Tabata principles:

Do not eat 1.5 hours before training.
Before class, conduct a warm-up consisting of simple exercises.
All exercises should be extremely simple so that they can be performed quickly and several times in the allotted 20 seconds.
Classes should be held 3 times a week, but not more often.
Inhale through nose, exhale through mouth.
Follow the Tabata protocol correctly. The timer will help to correctly calculate the time.
For rapid weight loss, count calories consumed. The daily norm for weight loss does not exceed 2,000 kilocalories.

Tabata protocol: warm up

Warm-up exercises will prepare the body for the load and minimize undesirable consequences for the novice athlete. The duration of the warm-up is at least 5 minutes. The list of exercises is quite wide, it is important to make a choice in accordance with and well-being. Basic warm-up exercises:

Lunges. We put one leg forward, lean on it, spring several times, then change the leg.
Squats. The heels do not come off the floor, the knees look forward, when doing the hands we stretch forward, when lifting in starting position hands up.
Tilts to the side, forward, backward. Perform at least 20 times.

Choosing exercises for the main workout according to the Tabata protocol

There are no strict restrictions on the choice of exercises when training according to the Tabata protocol, everything is individual. To understand that the choice was made correctly, the following principle will help: if you managed to complete the exercise 8 times in the allotted 20 seconds, then the complex was chosen correctly. At a more advanced level of training, you can increase the pace of the exercises or increase the number of approaches. Complex exercises can be changed, grouped, replaced by more complex ones.

The main training done - at the end you should feel tired. However, on initial stage should not be zealous. If during a workout you feel unwell, you should stop and rest, otherwise there is a risk of overloading the body and earning health problems.

Exercises for beginners

The Tabata training procedure (Tabata protocol) exercises for beginners offers the following:

After training, be sure to hold a hitch, you can not abruptly stop the lesson. Within two minutes, you need to walk quickly, reducing the pace. Thus, you restore the heart rhythm, the pulse drops to a normal level.

Time control

Since training is interval and requires strict adherence to time frames, then a timer will be simply necessary for conducting classes (Tabata protocol). It can be purchased as a separate device from sports shop or order from the online store.

You can also download the timer online and install it on your computer or laptop. For mobile devices, the timer is available on Google play and the Apple Store.

The Tabata protocol for beginners consists of 8 sets of 20 seconds of sprint and 10 seconds of rest. As a rule, in all timers it is enough to set the time of two intervals (sprint and rest) and the number of sets (rounds). Now just click on "Start" and start training.

To maintain a positive mood during training and create additional motivation, many timers are equipped with a built-in audio player with a saved playlist.

The essence of the method is simple: by exercising for 4 minutes daily, you can lose excess weight many times faster than during the usual long workouts. But at the same time, in these few minutes you will have to work at the limit of your capabilities.

What does a Tabata workout look like?

The Tabata technique, like everything invented in Japan, is based on rigor and pedantry. Training is carried out according to a clear scheme:

20 seconds the exercise is performed;
10 seconds rest;
then 8 such repetitions are done.

The result is a 4-minute exercise stress. Such a cycle of exercises is called the Tabata round.

You can do several Tabata rounds, but between them you must definitely interrupt for a short rest - 1-2 minutes. The maximum number of Tabata rounds is 3-4. Such an enhanced workout will take no more than 15-20 minutes.

At first glance, nothing complicated. But the whole point of the method is what kind of a short time you need to work out the necessary muscle groups as much as possible, perform the exercises correctly and get tired. If you didn’t feel like a “squeezed lemon” after doing the Tabata system, then don’t expect results. The effect of interval training can only come with the full return of strength and correctly performed exercises.

Features of building training

The choice and number of exercises for Tabata workouts can be different. It all depends on the goals that you are pursuing: to remove the stomach, pump up the legs, arms or tighten the buttocks. But all exercises must meet several important criteria:

the maximum number of muscles involved;
simple execution technique;

Exercises that are most often used in the Tabata protocol:

jump squats;
different types slats;
push-ups from the floor or bench;
burpee (burpee, burpee) is a complex complex exercise that has everything: push-ups, squats, jumps (it involves a large number of muscles).

Important Rule: Do not hold your breath during Tabata training. On the contrary, try to inhale and exhale as actively as possible. After all, this will allow the body to receive the maximum flow of oxygen. More oxygen appeared, which means that the percentage of fatty tissue oxidation increases, which increases the amount of released energy.

Basic rules of the Tabata system

Prepare in advance

Start with simple exercises

Adjust the number of approaches

Don't exercise in the morning

Do a warm-up and cool-down

. They are not included in the 4 minutes of the Tabata protocol, but you cannot do without them. Muscles need to be prepared for a sudden and intense load. And after it, stretch the muscle tissue and restore breathing.

The purpose of the Tabata technique

The question arises: for whom are such trainings suitable and for whom are they contraindicated? Only people who are physically prepared, who have experience in conventional training, will cope with the Tabata protocol. As well as those who have no contraindications for performing intense aerobic and anaerobic exercises.

The Tabata protocol will help those who seek to solve such problems.:

lose weight quickly and constantly maintain good physical shape;
shift weight from dead center"and get rid of the plateau (stopping weight loss during diets and sports);
increase slew rate muscle mass;
improve endurance and physical fitness.

Important: rush headlong into short and effective Japanese miracle workouts will not work. To begin with, you will have to spend at least 2-3 months on regular cardio and strength training. Otherwise, injuries, sprains, heart problems and other health complications cannot be avoided.

Advantages and disadvantages of the Tabata training system

The Japanese 4-minute Tabata workout has its strengths and weak sides. Consider them when choosing a weight loss program.

pros

effectively eliminates excess fat, while maintaining muscle mass as much as possible;
takes little time, and the effectiveness is not inferior to long-term strength and cardio training;
increases a person's stamina;
does not require special equipment, all that is required is a few square meters and quite a bit of free time;
clear training scheme, short sessions and simple exercises- the secret of the success of the Tabata protocol;
accelerates metabolism and prolongs weight loss even after training, since after such training the fat burning process lasts up to 48 hours.

disadvantages

high injury risk - without prior physical preparation, it is very easy to stretch muscles or “earn” another injury;
the risk of getting overtraining and krepatura;
increased appetite - the intensity and high pace of training leads to an exacerbation of hunger.

Tabata training program for beginners

Start with basic exercises. So it will be easier for you to set up your body for high-intensity Tabata interval training. First, you can do the simplest preparation:

Repeat 7 times, you get the same 4 minutes.

Then you can move on to the Tabata protocol for beginners. Include simple exercises in it:

A set of Tabata exercises for arm muscles

For arm training, it is better to use dumbbells. They act as weighting agents and increase the effectiveness of training. Suitable for Tabata protocol the following exercises for hands.

IP: standing, feet shoulder-width apart, place your hands with dumbbells in front of your hips. Inhale and as you exhale raise one arm in front of you to shoulder height. As you inhale, return the dumbbell to the PI and repeat for the second hand. The arms should be straight with a slight bend at the elbow throughout the exercise. Avoid sudden movements, make sure that the distance between the dumbbells is always the same.

IP: feet shoulder-width apart, arms with dumbbells slightly bent at the elbows and are along the body with palms inward. Fix the position by slightly pressing your elbows to the body. Slowly, as you exhale, begin to bend your arm at the elbow, turning your hand outward. Raise the dumbbell almost to shoulder level. Hold for 1-2 seconds and return to the PI while inhaling. Repeat the exercise on the other hand. Do not sway or take your hands off the body.

Take dumbbells in your hands. Bend your knees slightly and lean slightly forward. Bend your elbows to form a right angle. The back is straight, the shoulders are laid back. This is your IP. At the same time, while exhaling, unbend both arms back, holding the body in one position. On an inhale, return to PI.

Take dumbbells in your hands and lift them up, while turning your palms inward. Slowly, while inhaling, begin to lower the dumbbells behind your head until your forearms touch your biceps. Return to IP. You can perform the exercise from different positions: standing, sitting or lying on an incline bench.

Hold the dumbbells in such a way that the palms are turned towards the body. Bend your arms slightly at the elbows. As you exhale, start spreading the dumbbells to the sides until they are parallel to the floor. At the same time, the elbows are turned back and look up. Hold at the top and lower your arms.

A set of Tabata exercises for legs and buttocks

Get a timer

. In CrossFit according to the Tabata system, every second counts and matters. You can't do without a stopwatch. You can use the online service or download a special application for Android or iOS "Tabata Timer". The program will count down the seconds and give a signal to start classes (or rest), and the background music will play.

Top 3 Free Tabata Workout Timer Apps

A handy application for self-training. It has different programs for more productive activities, depending on what results you expect. You can use it as a regular timer, or add your own exercises and create a personal training program. The app is synced with Google Fit.

: few exercises, but you can independently enter your own exercises and compose individual program training;
: you can create your own workout;
interface: as simple and understandable as possible;
functional: calorie counter, detailed statistics about past classes; workout reminder, voice guidance, customizable timer;
music: you can put your own music;
work in the background: works and alerts in screen lock mode;
language: Russian;
: stylish design, good app for home workouts, few exercises in the free version.

Free app for Tabata and other high intensity interval training. The application meets all the requirements of both beginner athletes and professionals. The first will appreciate the user-friendly interface to start training in one click. Others will find many settings to create a personalized exercise program to suit all requirements.

free version features: 2 free timers available; you can adjust the time of work, rest, the number of cycles and sets.
the ability to set your own parameters: wide possibilities to manage program settings;
interface: a convenient and clear application for Tabata workouts, a timer with large numbers for better visualization.
functional: Google Fit integration, voice assistant, workout statistics and more;
music: there is;
work in the background: works in blocking mode and shows the current progress in the notification;
language: Russian;
overall rating from users: good app for any skill level, minimal ads.

3. Tabata Timer - Tabata timer

The program includes classic workout according to the Tabata system. The application provides the ability to set the duration of the workout, the number of repetitions and rest time, create your own workout plan, track the history of classes.

free version features: the program is completely free;
the ability to set your own parameters: minimal;
interface: simple and convenient application;
functional: customizable background music, activity tracking calendar;
music: you can set your favorite tracks;
work in the background: does not work in lock mode;
language: Russian;
overall rating from users: a simple interface, there is nothing superfluous, there is no way to add your own exercises and group the existing ones.

Contraindications to exercise

Classes on the Tabata protocol are specific and not suitable for everyone. All because of the extremely high pace of training. Therefore, the technique has a number of contraindications:

problems with the heart and blood vessels;
diseases of the musculoskeletal system and joints;
pregnancy and lactation;
colds and viral diseases;
weakness and feeling unwell;
pressure problems;
a period of low-carbohydrate or mono-diet;
low endurance.

Tabata Fat Burning Training Video Lesson

If you have fully studied the material and are ready for hard training, we suggest watching the video. An athlete, the author of the Family Matters project and a young mother of a 9-month-old baby, will give an example of a fat-burning workout using the Tabata protocol. This lesson contains the most effective exercises, which will help both to simply lose weight and strengthen muscles, and to put the body in order after pregnancy and childbirth.

Tabata exercises are a super intensive and short course for intensive weight loss. This system training will do not only for those who want to lose weight, but also for those who want to strengthen muscle mass, improve metabolism and become hardy, like a Japanese samurai.

There are no such people who did not want to thoroughly go in for sports in order to improve their figure and health. Many factors and circumstances prevent you from going to the gym, because most often there is not enough time or money for this.

Training on the unique Tabata system makes it possible to go in for sports without much cost and investment. The new shock method of burning extra calories allows you to tighten your muscles, exercising in just 4 minutes a day. The express program is suitable for everyone - even the laziest, indecisive people and mothers of small children.

What is Tabata training

The name of the alternative sports practice comes from the name of its initiator, Izumi Tabata, a professor at the Tokyo Institute. Based scientific research mechanism of weight loss, he developed a course of training that brings the maximum result in burning the most unbearable deposits. Experiments to get rid of cellulite and work out different muscle groups ended with the creation of a special quick technique that does not cause damage physiological state organism.

System advantages:

effective burning of reserve fats (continuous weight loss);
increased endurance of the cardiovascular apparatus;
acceleration of metabolism during the recovery period (mixed anaerobic and aerobic loads);
minimum time costs;
does not require additional equipment, equipment and space (you can practice at home);
study of all muscle groups (combination of strength and cardio loads);
keeping a record allows you to track progress.

Tabata physical exercises are performed 3-4 times a week. For the average level, it is recommended to do 5 cycles of 4 minutes. At the same time, in each four-minute interval, 8 approaches are obtained (20 seconds of intensive exercise is done and 10 seconds is given to rest). It is necessary to strictly monitor the time, it is better to use a timer. Over time, the endurance of the body develops - the number of repetitions in each cycle grows, the numbers are recorded in the protocol.

The simple essence of training starts all the processes in the body aimed at increasing muscle mass and burning fat throughout the day. Weight loss occurs not only during classes, but also after them.

Varieties of training

With conventional strength training, energy is generated during anabolism (anaerobic breakdown of glucose), calories go away over the next day. The foundation of cardio complexes is the reverse process of catabolism (aerobic breakdown), the effect of losing weight is small, but cardiac endurance is strengthened. It is the combination of these types of training that is put into the principle of the Tabata interval complex, when in short term involve various processes.

If there are some contraindications, it is better to consult a doctor:

Hypertension (high blood pressure).
Vestibular weakness and attacks of vertigo.
arrhythmias and heart failure.
Venous blockage or atherosclerosis.
Pregnancy.

Under the supervision of a coach, not a single contraindication is a categorical “no”, just choose your own comfortable pace and correct exercises. Classes are best done in the morning or afternoon, but not in the evening.

What exercises are suitable for the tabata protocol

An example of a Tabata workout

It is believed that the course is intended not only for healthy and physically well-prepared people, but also for beginners. The main rule is to use as many muscle groups as possible and perform the complex without stopping.

Beginners should choose those exercises that are well known, not too difficult and comfortable. It is important to do them at full strength, regular squats and jumps at a sprint pace can give amazing results.
Women are well suited, loads on the press, bicycle, treadmill.
Trained athletes need to increase the load with dumbbells or simulators.

tabata stopwatch

For convenience, you can use a special Tabata timer on your smartphone:

Android version of Tabata Timer
iOS version of CrossFit Timer

protocol example basic exercises 8 rounds:

tearing off the legs and body from the floor in a supine position;
squats;
twisting in the supine position;
alternately lifting the knees to the chest;

How does a 4-minute workout work?

In 20 seconds of the first exercise, you need to invest as much as possible in intensity. After the timer signal, you need to write down the number of repetitions and take the starting position for the new exercise. The next 10 seconds is the rest time (it is necessary to exclude the TV, talking on the phone, it is better to relax and not be distracted by external stimuli). Subsequent exercises are performed in the same sequence (you get 8 sets with breaks).

Important: A few minutes after training, you need to walk at a fast pace, followed by slowing down, to allow the heart to gradually restore its normal rhythm.

Conditions for obtaining positive dynamics from Tabata classes:

Proper and balanced nutrition.
A light warm-up to warm up the muscles before the start of the intensive.
Compliance with the rhythm of breathing (inhale during exercise, exhale at the starting position).
Do your best in terms of speed and recoil when correct execution exercises.

What is Tabata number

The protocol is kept in order to see the result of the training and objectively evaluate the progress. In the process of training, the number of repetitions of each exercise done is recorded. After that, this amount is added and 2 values are fixed: the summed indicator and the figure responsible for Last round. For example, 69/7, where 69 are repetitions for all 4 minutes, 7 is the Tabata number.

In each next workout indicators should increase by at least one. Otherwise, the efficiency of classes will be equal to zero. A sharp increase in data is also not recommended - it can be harmful to health.

The effectiveness of interval intensive training Tabata

If, after completing all the rounds of exercises, there is still strength left for training, it means that the lesson was not carried out to the fullest. The expressive effect of the loads will not be enough and the next time you will need to increase the intensity. Indicators of the success of the intensive cycle are progressive sweating, an increase in heart rate, a rush of blood on the face in the form of a noticeable blush, muscle pain.

Proper implementation of training in practice shows good results. Depending on the individual characteristics of the body, age and correct adherence to the protocol, you can lose weight from 5 to 10 kg per month. From the first days of training, it may seem very difficult, but over time, the body and muscle mass develop, endurance grows, and cellulite melts.

Video: Tabata training

The Tabata interval technique is widely used to train military special forces in the United States and soldiers of the French Legion. But the simple idea of the training shows a positive effect in the fight against overweight even for beginners who have not previously been involved in sports. After all, everyone can allocate 4 minutes a day to achieve excellent physical shape and a toned figure.

Be sure to read about it

Interval training is called training built on the principles of alternating high and low loads in one exercise. A simple example is with accelerations. The goal is to combine aerobic and anaerobic exercise.

History of Tabata

The protocol was created at the Tokyo National Institute of Sports and Fitness in 1996. And got its name from the name of the creator - Dr. Izumi Tabata. He stated that 4 minutes of training according to his system is equivalent in terms of calories (and therefore fat), 45 minutes of a regular moderate-tempo cardio load. And these data have been confirmed by research.

The essence of the system

The main task of the system is to organize training in such a way as to use training time with maximum benefit. The exercise is divided into two phases:

The first 20 second phase is the maximum activity, during this time you should give your best and do as many repetitions as possible.

The second 10 second phase is rest, you reduce the pace to a comfortable one, restore your pulse and breathing, continuing to perform the exercise in slow pace. (Or full rest)

These phases should change each other 8 times in 4 minutes. Exercise can be anything - squats, jumping rope, push-ups. Before performing, a warm-up is required, and after performing a hitch, in order to avoid injury.

Benefits of the Tabata protocol

Training takes very little time, a workout of 5 circles will take you only 20 minutes.
Tabata trains the heart muscle well.
Develops endurance.
Allows you to effectively spend calories, and therefore lose weight.
The only device you will need when training Tabata is a stopwatch.
You can practice at home, on the street, in the office.
Accelerates, and the effect of training is felt for another day.

What exercises are included in the Tabata system?

You can perform the Tabata system - any exercises, but preference should be given difficult exercises, such as -, jumping knees to the chest from a squat, squats,.

Those who do Tabata for weight loss lose up to 9 times more fat than those who do regular cardio workouts.

Trained athletes showed a 28% increase in anaerobic power over the six weeks of using the Tabata protocol and a 14% increase in their ability to use oxygen.

The dangers of the tabata protocol

The disadvantages of the Tabata protocol system include rather strict requirements for the health of the practitioner, a person who decides to try this system should not have cardiovascular diseases, joint problems, high blood pressure. Before using the protocol, you should consult with your doctor.

Tabata video protocol:

Style Outcome

The Tabata protocol, like any interval training, has proved its effectiveness in practice. Anyone who wants to get in shape, raise vitality, save time, burn excess fat and has no health problems - we recommend.

Many people who want to lose weight are attracted to Tabata - weight loss exercises, recognized as the most effective for burning fat. This system allows you to spend only 4 to 20 minutes on a set of exercises and at the same time lose weight faster than from a full-fledged hourly cardio load, simultaneously strengthening muscles and developing endurance. However, this method has its own nuances and limitations, and is not suitable for everyone. Consider all the features of this training, lesson schemes and examples of ready-made programs for beginner and intermediate levels.

The essence of Tabata training is that short periods of super-intense exercise alternate with even shorter periods of rest. This system is an extreme version of high intensity interval training (HIIT), in which the principle of alternating loads of different intensities is taken to the extreme.

The Tabata system is named after the author - Japanese doctor physiology. In 1996, a group of scientists led by him dealt with the issues of increasing the endurance of athletes. During the experiment, which lasted 1.5 months, sensational results were obtained.

The group of participants who trained every other day on the new high-intensity system for only 4 minutes improved aerobic endurance performance much more than those who received the usual hourly cardio load 5 times a week. And most importantly, in addition to this, the participants in the first group showed an increase in anaerobic endurance, which trains power load and from regular cardio exercise never rises.

Such results were achieved due to the fact that during periods of short-term super-intensive work of the trainees, their pulse reached a frequency of over 80% of the maximum, that is, it passed into the anaerobic zone. The high efficiency of the Tabata method could not be ignored; it soon gained wide popularity all over the world.

In fact, this system is not a set of specific exercises, but a training regimen with a strict alternation of intervals of intense work and rest. Exercises in this case can be anything. Therefore, the more correct name for this method is the Tabata protocol.

Tabata protocol scheme:

20 sec. loads of ultra-high intensity;
10 sec. respite;
In total, this 30-second cycle (20 + 10 seconds) is repeated 8 times, making up a 4-minute round;
Rounds for 1 workout can be from 1 (for beginners) to 4 (for well-trained), the break between Tabata rounds is 40-120 seconds.

The total duration of the training, excluding warm-up and cool-down, which are mandatory under this system, can be from 4 minutes to 22 minutes (with 4 rounds with two-minute pauses between them).

Advantages of the method

Compared to other Tabata training systems:

The main advantage of the method is its high efficiency. In just 4-20 minutes of training 3-4 p. more fat is burned per week than with classic hourly cardio loads. The fat burning effect of the Tabata protocol is based on the fact that it triggers a fat burning mechanism that works not only during training, but also continues for 24 hours after training. Regular cardio does not have such an “afterburning effect”; with it, fat burns only during training.
The Tabata Method improves both aerobic (cardiac) endurance and anaerobic (muscle) endurance.
Due to the anaerobic effect, the Tabata system burns only fat, keeping muscle tissue intact.
Tabata improves muscle tone. And although it does not greatly affect muscle growth and is not able to replace strength training, but it helps to overcome the body's adaptation to stress and get off the ground weight loss and muscle gain with a plateau effect.
You can work out according to the Tabata protocol anywhere - at home, in the gym, in nature.
No equipment is needed for classes, the only thing needed is a timer that beeps according to the protocol. The Tabata timer program can be downloaded to your smartphone for free or used online.
Regular Tabata training reduces the risk of developing type 2 diabetes, helps to overcome depression.
You can use a wide range of exercises, according to your goals and preferences.

System Features

The main feature of Tabata training is that you need to perform exercises with maximum speed. That is, for a 20-second period of time, you need to do the maximum possible number of repetitions, while not violating the technique of the exercise. To achieve the expected effect, it is necessary to work at the limit of strength, at which the heart "pops out of the chest."

Doing 8 such cycles in a row - one 4-minute Tabata round is not easy even for people with good physical fitness. Athletes rate this load as extremely difficult. The degree of difficulty of this load is already evidenced by the fact that the level of lactate in the blood, which serves as an indicator of fatigue, during Tabata training increases on average three times above the lactate threshold. This is a very exhausting, debilitating load.

Therefore, for people with poor physical fitness, Tabata is potentially dangerous. Those who finally got up from the couch and decided to do their own physical form, in vain they think that Tabata for beginners is suitable for them. It should be noted that beginners for loads of this intensity level are those who have been systematically engaged in cardio and strength training for at least 2 months and have experience in high-intensity interval training.

Because this protocol exposes the heart and joints to high load, at the beginning and end of classes, it is imperative to do a warm-up and a hitch. This will prepare the body for intensive work, and then smoothly withdraw cardiovascular system from stress mode.

Selection of exercises

Exercises for Tabata can be taken from cardio training complexes, strength training with own weight, with little relief. It can be squats, jumps, burpees, planks, lunges, push-ups, sprints and more. The main thing is to perform them as quickly as possible.

You can select exercises, focusing on working out problem areas, but it is better to load the whole body - top, bottom and abs.

During one 4-minute round, which includes 8 cycles, you can perform from 1 to 8 different exercises. The options may be:

1 exercise is repeated in 8 sets;
2 different exercises are performed according to one of the schemes: 11112222, 12121212, 11221122;
4 different exercises are performed according to one of the schemes: 12341234, 11223344;
8 different exercises are performed in one approach.

You need to start and end each approach at the timer signal. In between sets and rounds, it is recommended not to stop, but to keep moving - walk slowly, make simple movements to restore breathing.

The set of Tabata exercises is recommended to be changed every 3 workouts so that the body does not get used to the same type of load. In this case, the effectiveness of classes will not decrease. You can return to old programs from time to time, but supplementing them with new exercises.

It is impossible to practice daily according to the Tabata protocol. This can cause overwork and nervous exhaustion. It is enough to train 3-4 times a week. It is not recommended to train on this system on an empty stomach or before going to bed.

Contraindications

Not everyone can do the Tabata system. It is potentially dangerous for the following categories:

suffering from cardiovascular diseases: heart defects, ischemic heart disease, atherosclerosis, hypertension, heart rhythm disturbances;
individuals with poor physical fitness who do not have experience in high-intensity interval training;
having diseases of the joints and the musculoskeletal system;
pregnant women;
adhering to mono-, carbohydrate-free and low-carbohydrate diets;
with low endurance.

Who is this method suitable for?

those who want to lose weight and improve physical fitness;
those who experience a plateau effect when losing weight;
those who have stopped progress in muscle building;
Those who want to increase endurance and increase the level of physical fitness.

Even if you have a sufficient level of physical fitness and have no contraindications, start training with this system with caution. If dizziness, weakness, pain appear, take up more gentle options for HIIT.

Training programs

We offer approximate Tabata training programs for beginner and intermediate levels.

First level

Running with throwing the shins back until the heels touch the buttocks - 2 sets.
Getting up in the gluteal bridge - 2 sets.
Jumping with legs apart and raising arms up - 2 sets.
Push-ups from the knees - 2 sets.

Middle level

Before starting a workout, warm up for 10 minutes.

Jump with legs apart and touching the opposite foot with the hand - 4 sets.
Back and forth lunges with jumping - 4 sets.

Burpees without push-ups - 4 sets.
Squat jumps and 180° turn – 4 sets.

Plank with alternating leg raises - 4 sets.
"Book": sitting with an emphasis on the hands behind, we connect and distance the chest and knees - 4 sets.

Hitch - until a normal heart rate is reached.

Spectacular pumping of the body - Health Portal