First things first, before going into the description of the Tabata workout, let’s explain what is a HIIT training.
HIIT = High-Intensity Interval Training
This training style became very popular recently because it allows you to do a good training in a short period (perfect in you have a busy schedule).
This type of training will help you to lose body fat because, due to the high intensity, your body will continue to burn calories even after the training (afterburn effect). This is due to the fact that your body requires more energy (calories) to repair itself after this intense training.
The concept of this training is quite simple: performing short powerful movements, followed by regular resting periods. Rather than spending one-hour practicing moderating exercises, you will push yourself close to your limit for a short time.
Tabata is one of the most effective HIIT training. It was originally created by Japanese professor Dr. Izumi Tabata for the Olympic speed skating team.
Tabata HIIT = 8 x 20 seconds maximal intensity exercise + 10 seconds of rest between each lap = 4 minutes exercise
This type of training is really efficient because it will both strengthen your muscles and improve your cardiovascular system.
Here is an example of a Tabata workout with 2 different exercises that you can easily do at home, for the days you would like to skip the gym.
Exercise 1: Perform squat during 20 seconds + rest for 10 seconds + Repeat again (8 times)
Rest for one minute
Exercise 2: Perform mountain climbers during 20 seconds + rest for 10 seconds + Repeat again (8 times)
You are done! Congratulations! You just burned 343 calories!
Don’t forget to engage your core during both exercises. Perform the mountain climbers at high speed in order to get your heart rate up!