What is a Tabata Workout?

April 9th, 2021

Want to burn fat while boosting your health and fitness and do it quickly?? You’ve got to try Tabata training, one of the most effective and intense varieties of a HIIT workout. Here we take a closer look at Tabata workouts and the many benefits this form of training offers.

What is a Tabata Workout?

Tabata is a form of High-Intensity Interval Training (a.k.a. HIIT) that includes short, precise intervals. Each exercise within a Tabata workout consists of 20 seconds of intense exercise, followed by 10 seconds of rest, repeated eight times for a total of four minutes.

Examples of a Tabata exercise interval include:

• 20 seconds of sprinting plus 10 seconds of rest
• 20 seconds of pushups plus 10 seconds of rest
• 20 seconds of mountain climbers plus 10 seconds of rest
• 20 seconds of squat jacks plus 10 seconds of rest

Get fit and do it quickly at Driven Fit + SWS with HIIT and Tabata workouts! Call/ text (813) 440-3016 to learn more!

What are the Benefits of a Tabata Workout?

Tabata training has a wide range of health benefits, some of which include:

Improved Aerobic Endurance: Aerobic endurance is your ability to use oxygen to fuel your activity level. Tabata training improves your aerobic endurance, thus allowing you to perform better, at a higher level of intensity, and for a longer period of time.

Fat Burning: Since Tabata training raises your heart rate and boosts your metabolism, the result is a quick and effective way to burn fat. This is especially the case when Tabata training is incorporated into your regular fitness regimen.

Convenience: Tabata training is a dream for anyone who has limited time to workout (so, practically everyone!). All it takes is four minutes to boost your health and fitness! You can even space the different workouts throughout the day, i.e., Tabata squats in the morning, push-ups at lunch, and lunges in the evening.

Examples of Tabata Training

Even though Tabata training involves short intervals, it is an intense workout and can be hard on the body. With that in mind, we recommend incorporating Tabata training into your regular workout routine two to three days per week. Your other days should be used for rest or to do moderate cardio or strength training.  This will allow your body to recover, build strength, and prevent injury.

With Tabata training, you can either focus on a specific muscle group or perform a full-body workout. There’s also a range of different approaches you can take – break them up throughout the day or link several together for a longer workout.

Examples of Tabata workouts include:

Cardio Tabata Workout

After each round, take a 10-second rest. Do two exercises in a row, i.e., jumping jacks, rest, jumping jacks, rest.

• 20 seconds of jumping jacks
• 20 seconds of high knees
• 20 seconds of mountain climbers
• 20 seconds of burpees

Core Tabata Workout

After each round, take a 10-second rest.

• 20 seconds plank with leg raises
• 20 seconds side plank with hip dips
• 20 seconds plank with leg raises
• 20 seconds side plank with hip dips
• 20 seconds Russian twists
• 20 seconds bicycle crunches
• 20 seconds Russian twists
• 20 seconds bicycle crunches

Lower Body Tabata Workout

After each round, take a 10-second break. Do each round twice.

• 20 seconds of pulsing squats
• 20 seconds of reverse lunges
• 20 seconds of squat jumps
• 20 seconds lateral of lunges

We love Tabata training at Driven Fit + SWS!

At Driven Fit, we’re all about results which is why we incorporate Tabata training into our private and semi-private workouts. Want to learn more about our fitness program and wellness services? Call/ text our South Tampa wellness studio at (813) 440-3016!

Categories: Personal Training

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