The most suitable way to lose weight quickly is with the Tabata-type workouts discussed below.
The effectiveness of exercises for weight loss Tabata and the principle of the technique
Tabata is a high intensity workout that can help you shed unwanted pounds in a matter of months. The effectiveness of the exercises lies in their interval performance for 25-40 minutes. with switching to rest. Exercises include buckles, running, push-ups, limb raises, and more.
All the time is divided into several circles 2-4 minutes long. Weekly workouts with diet or proper nutrition allow you to lose weight, as well as gain a beautiful relief on the body in a short time. In addition, you do not need any dumbbell-type weights, but only a rug and a chair.
Method advantages
Tabata is a weight loss workout using a special technique that has the following advantages:
- an increase in the general endurance of the body due to the presence of cardio-type exercises in training;
- promotes the acceleration of metabolism and active supply of oxygen;
- the best way to burn calories, because in 1 lap (4-5 minutes) you can burn 54 kcal (when jogging in the same period of time, no more than 30 calories are spent);
- at the end of the workout, the process of active fat burning continues for another 35-40 minutes;
- a relief and toned body, subject to nutrition and 3 workouts per week, can be seen after 2-3 months.
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Cardio workouts are often referred to as "aerobic" workouts because oxygen is essential. It is a source of energy and greatly facilitates the exercise process. There is no such source in the methods of Tabata, therefore they are called "anaerobic", anoxic.
The main difference is the time that a person can do. Cardio workouts can last for hours, and Tabata workouts can last for several tens of minutes. The effectiveness of a 30-minute Tabata is even higher than 1.5 - 2 hours of aerobic training.
Contraindications to classes
Exercise may seem easy, but the stress on the body is quite high.
For this reason, this type of training should be changed to analogs or simplified versions of the following categories:
- women carrying a child;
- people with hypertension, pressure surges;
- people who have lung and heart problems;
- people with joint diseases;
- those on a low-carb diet.
Do not do high-intensity workouts for people with poor physical fitness.1-2 weeks should be given to warm-ups, exercises or stretching, and then proceed to direct training. This training option is suitable for everyone who does not have the above problems and wants to get a beautiful, relief body.
Tabata timer: how long and how?
One approach lasts 4-5 minutes, depending on the general physical fitness and the time for a full workout. One exercise lasts 20 seconds, the rest between them is 10 seconds. Set 6-10 reps and 1 min. recreation. This is the best plan to tone your muscles and body. You can do it for 2-4 minutes. one exercise without interruption and combine it with a rest of 1-2 minutes.
To control the time, you need to use special timers that can be installed on the phone. The workout time is self-regulated: you don't have to constantly be distracted by the watch. (Applications: Tabata Timer; Tabata! 4 min per day). You can practice using finished videos with music.
Music for training
Suitable for those who do not use video with a trainer. To recharge your batteries, you can turn on something dynamic, sharp, or smooth audio recording with bursts of sound. You shouldn't choose your favorite song and song with words that are not known to the listener.
There is a great chance to get tired quickly, start singing in a whisper and catch your breath, and breathing is the main component of Tabata workouts.
You should not choose thoughtful, relaxing music. The murmur of water or the singing of birds can help you relax during a hitch or stretch. The playlist can be found on social networks for the queries "For sports", "Sport", "Training", "In the gym".
How often should you do Tabata workouts
Tabata is a weight loss workout that should be carried out according to a certain scheme:
- Train every other day... This will help you quickly burn extra pounds of the body, bring it into a beautiful shape. With this method, you should not be on a diet, it is better to replace it with proper nutrition. By the way, other physical activities at this time should be minimized or removed for a while. The time is 30-35 minutes.
- After 2 days... Still, you should not stick to a diet and engage in other intense workouts. You can slightly increase the class time to 40 minutes.
- Training frequency - 2 times a week... This plan can be combined with other activities (gym, swimming or fitness). You need to eat right, without cutting calories in the diet. If cardio workouts are also carried out, then they should precede the tabata workouts.
You can exercise in the morning, 30-60 minutes after eating, or in the evening 2-3 hours before bedtime. Many women do not have this opportunity, so it is permissible to conduct training from 21.00 to 22.00. The efficiency does not change or decrease over time.
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The same program is unacceptable for 1 week already. It is necessary to change approaches and add new combinations every 2-3 days. The body will gradually get used to the stress, although it is not always possible to notice this moment. Soon, all the benefits of exercise will be lost.
For those who do not know how to diversify the arsenal of exercises, the lesson program is presented below. At worst, you can return to the exercises with which the training began, repeating the same actions again, but do them at an accelerated pace.
Where does Tabata train?
For practicing with the Tabata-training complex in order to quickly lose weight, you need to find a suitable place.
Most often and most suitable:
- Gym... This room will be comfortable, but only if it has 3-5 kg dumbbells and a fitness mat. The gym is convenient for having a suitable floor on which shoes do not slip. The disadvantages include the presence of other people, which can be embarrassing.
- Street. You can also do a high-intensity workout outside. It is better to choose an uncrowded place (it should be comfortable in it). You can only do it in warm weather, because there is a great risk of catching a cold. Workouts for weight loss outdoors saturate the body with oxygen. But most often there are no sufficiently flat surfaces.
- House - This is the most convenient place to do Tabata workouts. You only need a gym mat. Home workouts do not make you feel embarrassed, and the effectiveness of your workouts will be much higher because no one will be around. This type has only one drawback - the noise from the exercise. To avoid this, you can place a blanket or hard mat under the gym mat.
- It's not worth doing Tabata training in nature and the beachbecause there is no suitable surface in these areas. There is a great chance of getting stretched, and in general, exercising on sand or grass is uncomfortable.
You can exercise or stretch your muscles on the beach or in nature because these are low intensity exercises.
When does weight start to decline?
The changes that occur in the body will primarily affect its weight. Extra pounds will only go away if you combine exercise with proper nutrition or a gentle diet. Weight decreases depending on the original.
The norm is 0.6 kg per week, but the figure may vary depending on metabolism, characteristics of the human digestive tract. Noticeable changes occur after 2 weeks of training. It is worth noting that the changes will be visible both on the scales and in the mirror.
Where should beginners start?
Tabata is a weight loss workout that is suitable for both beginners and advanced athletes. For beginners and untrained people, high-intensity training can be a daunting challenge, so it's worth starting with something simple.
The following exercises are suitable for all people who decide to try Tabata workout. One circle consists of 2 exercises of 4 repetitions each, rest between circles is 2 minutes.
| Squats | Squats should be done at the very beginning of the workout. Spread your legs slightly wider than your shoulders, try to transfer your weight to the heel (this is how the gluteus muscle turns on). The pelvis can be pulled a little, the back can be tilted slightly, but not bend. Sitting down, reach a position where the thighs are parallel to the floor. Getting up, feel the movement of the loaded muscles. If the exercise is performed without difficulty, then you can replace the lift with a jump while raising your arms up and clapping over your head. |
| Running in place | You can also start your workout with this exercise. It warms up muscles, helps to accelerate metabolism. The body weight is transferred to the socks, the knees are slightly bent, the back has a slight slope. You need to try to quickly mince with your feet, and do not hold them on the floor. Raise your knees low. |
| Scissors | A simple exercise that works great for your abs. Lie on your back, pressing it firmly to the floor. The legs are bent at the knees at an angle of 45 to 90 degrees. In turn, raise either the right or the left leg forward until it is fully extended. If the exercise is performed with difficulty, then a slight bend of the limbs at the knees is permissible. If the execution is easy, then add touching with your hands to the knees (when touching, only the press works, not the neck). The exercise can be simplified by placing your hands under your buttocks. |
| Lunges in 2 directions | Feet shoulder width apart, socks apart. When squatting, the lunge foot keeps the whole body in balance. In this case, the leg that remains behind also lunges. The front leg makes a 90 degree angle and the back leg touches the floor slightly. Change legs after each repetition. If the lunge is hard, then the depth of the lunge should be reduced. |
| Knee push-ups | Sitting on the floor, place a pillow under your knees.Straighten up on straight arms and back (let's say a natural bend). While bending the arms, exhale, rising - inhale. It should go down to the maximum level. The arms can be spread wide to engage the chest muscles. |
| Plank running | Stand on straight arms, check your back (there should be no roundness). Move either the right or the left leg to the chest. Gradually increase the pace to the maximum level. |
Before training, you should warm-up, light stretching. After training, a cool down is required. It will relieve pain after exercising the next day.
Exercises according to the Tabata plan for beginner girls
You can start with the following list:
- squats of medium depth, make sure that the knee does not go beyond the toe of the foot;
- bending forward, backward, to the sides is an excellent warming up exercise;
- plank with legs raised to the chest;
- jumping jacks with legs and arms apart alternately;
- push-ups from the knees (put something soft under the knees);
- lunge back and forth, oblique (oblique lunge is performed to the side for the other leg, which also bends).
This block seems quite simple, but after the first circle, pain and burning sensation in the muscles can be felt.
Exercises according to the Tabata plan for the prepared
For people who have an average level of fitness, the following exercises would be the best option:
- deep squats;
- push-ups 5 by 5: alternate 5 push-ups from the knees with 5 push-ups on straight legs;
- lunges 3 on 3: 3 oblique, 3 forward, 3 back;
- side strikes with straight legs in combination with hands;
- "Burpee" - lowering on straight arms into the bar, jump with legs apart in the bar, lifting combined with a jump.
If the exercises seem too easy, you can increase the pace of their implementation.
And for the advanced level, the following combinations will be an excellent option:
- push-ups on straight arms;
- plie jump - a low jump on widely spaced legs and toes spread apart in different directions;
- leg raises in the bar (done at the end of the workout);
- jumps-squats with a turn.
Tabata (high-level weight loss workout can be overwhelming) involves varying levels of fitness. Therefore, if the workout is very difficult, you should switch to the intermediate level option. To facilitate the task of increasing the level of fitness, an exercise plan should be drawn up.
Complete workout plan for beginners and intermediate levels
For convenience, the entire workout is divided into several stages:
- Warm up... Take a deep breath in and out, start kneading your neck in a circular motion. Move smoothly to the arms, shoulder and elbow joints. Make turns in the hip joint, 4 times with a large and small amplitude. Shallow squats or bends are great for warming up. You can finish the warm-up with circular movements of the foot.
- Main part... 4 times for 20 sec. do the exercise "Jumping Jack" or jumping with legs and arms.
Between each approach 10-15 seconds. without rest. The next exercise is jogging with a shin overlap. You can run both in one place and around the room. After resting for 1-2 minutes, proceed to the next cycle. Jumping to the right, left and punching in the squat will work out the body muscles perfectly. You can complete the workout with an exercise on the press - lifting the knees to the chest in the bar. - Hitch... Take a few deep breaths in and out, stretch your neck and arms. Make circular rotations with the pelvis, twisting in different directions. Sit on the floor and take turns reaching for each leg.
Ready-made workout plan for the advanced level
If you have good physical fitness, you should definitely try the 4-stage workout with static:
- Warm up... As in the previous step, stretch the muscles and warm them with the simplest movements: bends, twists, squats.
- Main part... The advanced level includes more intense exercises with an updated timer - 3 to 30.Rest for 10 seconds between exercises. To start, perform jumping jacks 3 times for 30 seconds. and, having rest for 10 seconds, go to a set of 3 repetitions of lunges forward, backward, to the side. The next 2 exercises after a minute of rest are boxing in a mid-depth squat and running in place with high knees. Boxing is done very quickly, every 2 blows an exhalation-inhalation is made. Running in place is based on the rule of touch: when your foot touches the floor, you must immediately pull it away from it. The final exercise of the main part is twisting with a combination of alternating leg lifts. For each lift, turn the body of the body in different directions, and this should not be done by stretching the neck, but due to the press.
- Statics... Relax for 1 minute. and start static in any of the options presented: lunge on one leg or squat. Static is the position of the body in which the muscles are maximally tense and reach their peak workout point. If the option with a lunge is chosen, then lower the leg as low as possible, bend the knees at 90 degrees. Additional weight can be used, but the main task is to stand this way for 1 minute. and not change the position of the body. If the choice fell on a squat, then lower yourself into a mid-depth squat, slightly tilt your back forward and stand in this position for 1 minute. 20 sec.
- Hitch... Perform a final stretch of the muscles of the body, starting from the neck and ending with the feet. Take a few deep breaths and exhalations and relax in the shower. A 10-minute stretch can be done to help reduce post-workout pain and increase muscle flexibility. To do this, pull your arms to the raised toe of your right leg without bending it (you can bend the other). Then repeat in the other direction.
Tabata is a great way to lose weight quickly without overly complicated and exhausting workouts and expensive equipment.
Article design: Anna Vinnitskaya
Exercise Videos Tabata
Fat burning complex at home according to the Tabata system: