Article content
Do you belong to those who have trouble finding an hour in their daily schedule to visit the gym? Then we have something extra effective for weight loss and body shaping for you.
It is one of the most effective high-intensity workouts for burning fat and building muscle mass, and it won’t take you more than 4 minutes a day.
The miraculous Tabata workout
It’s an exercise called Tabata. It’s ideal for busy people who know that exercise is indispensable for health but don’t have much spare time.
The whole workout doesn’t last more than 4 minutes, but it delivers incredible results!
It’s done as follows:
- Sprint as hard as you can for 20 seconds.
- Rest for 10 seconds.
- Repeat the exercise like this for 4 minutes, including breaks. That comes to about 8 repetitions.
- Tabata was developed by Dr. Izumi Tabata from Japan. It may look simple, but you won’t find anything better for burning fat. Even long-duration cardio workouts can’t match it.
What the Tabata workout can do
At the National Institute of Health and Nutrition in Tokyo in 1996, Dr. Tabata and his team analyzed two groups of people over 6 weeks.
Our tip: Natural thyroid treatment: Find out how to permanently get rid of fatigue, weight gain, lack of energy, or hair loss. More information here
The first group performed moderate-intensity exercise for a longer time each day and the second group did high-intensity exercise daily, but only for a short time.
They found that the first group’s aerobic capacity increased by 9.5% and anaerobic by 0%. However, in the second group aerobic capacity increased by 14% and anaerobic by as much as 28%.
In other words, the second group improved lung capacity and the body’s use of oxygen.
The goal of Tabata training is to increase athletic performance, but at the same time extensive fat burning occurs.
Start with less intense sprints lasting a bit longer than the stated 20 seconds and with longer breaks between individual sprints. Also do one medium-intensity run for 60 to 90 seconds, after which take a one-minute break.
Then gradually increase the running intensity and shorten the breaks between runs. At the beginning let the whole workout be no more than 2 minutes. Later increase it to the mentioned 4 minutes.
Benefits of Tabata training for the body
This workout will bring you the following benefits:
- builds muscle mass
- burns fat and improves the body’s use of glucose
- increases endorphin levels, which will bring you feelings of happiness
The best thing about Tabata is that you don’t need any exercise machines and it takes no more than 4 minutes a day.
However, you don’t have to apply its principles only to running; you can incorporate them into other exercises too. For example into cycling, squats, jumping rope, push-ups, pull-ups on a bar, and the like.
Conclusion
Don’t forget to warm up before Tabata training, especially do some stretching exercises so you don’t strain your muscles and avoid potential injuries. After the workout stretch a little again.
If this workout seems demanding to you, know that it is supposed to be that way. Therefore reach the desired level gradually.
You don’t even have to do it every day. 3 to 4 times a week is sufficient.
