Tabata Training : Meaning, History, Benefits

Tabata training is a high-intensity interval training (HIIT) workout that lasts only for 4 minutes. Yes, Tabata workouts only take 4-minutes, and they are very effective and challenging.
Tabata was named after who discovered it. He was a Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo in the early 1990s.
A classic Tabata workout lasts only four minutes, but it’s likely to be one of the toughest 4-minutes you’ve battled through.
Here’s how Tabatas are structured:

Tough Work out for 20 seconds (any exercise) and then Rest for 10 seconds. Complete 8 rounds in a similar fashion.
You can use any exercise you wish. Here are a few exercises that work particularly well: kettlebell swings, burpees, squats, push-ups, and lunges.

Benefits of Tabata training

1.Helpful for weight loss.

This form of workout puts a lot of stress on your body and as a result, you burn more calories in a short period.

As per a study performed at the University of Wisconsin-La Crosse, doing a Tabata workout can help you burn 15 calories per minute. This workout regime is excellent for people who are trying to lose weight.

Increases endurance.

This workout routine also helps to increase your endurance. As per a study, performing Tabata four times a week can help to improve your anaerobic capacity (amount of energy produced by the body by burning carbs) by 28 percent, and max (amount of oxygen consumed while exercising) by 15 percent.

Improves efficiency.

As Tabata is a high-intensity workout, you have to stay focused and attentive, which helps to enhance your efficiency.

A specimen of a Tabata training:

Push-ups (20 sec*2)
Start with performing pushups for 20 seconds and 10 seconds rest and repeat.

Bodyweight Squats (20 sec*2)
Perform squat for 20 seconds and relax for 10 seconds and repeat.

Burpees (20 sec*2)
Do burpees for 20 seconds and rest for 10 seconds and repeat.

Mountain Climbers (20 sec*2)
Do burpees for 20 seconds and rest for 10 seconds and repeat.


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