“In a time where most people are searching for an efficient and effective workout, high-intensity interval training (HIIT) techniques such as Tabata are ideal.” – Kristina Earnest, PT, NASM
There have been so many “cutting-edge” workout routines produced in the last decade-plus that it’s hard to keep track. Most of these routines – usually sold as some type of product for a profit – soon head into the “bargain bin.”
Then there are fitness methods developed using on actual, objective science; high-intensity interval training, or HIIT, is one such method. CrossFit is perhaps the most universally recognized name that incorporates HIIT training, and the company has been a tremendous success.
CrossFit was also developed 20-plus years after Dr. Izumi Tabata, a Japanese scientist at the National Institute of Fitness and Sports in Tokyo, discovered a superior method of HIIT. It wasn’t until 2013 that Dr. Tabata licensed-out his method for commercial use – a home workout DVD simply coined “Tabata.”
The Tabata Method can be explained using a few bullet points:
- Only one exercise is required, though you may choose to combine exercises.
- Both strength and aerobic exercises are used.
- The method integrates more intensity than traditional cardio.
- The method targets more muscles groups than traditional cardio.
- One workout takes four minutes.
The basic idea behind a 4-minute Tabata workout is:
– Choose any exercise (or combine exercises)
– Work out as hard as possible for 20 seconds, and rest for 10 seconds (this is one set)
– Complete eight sets
Research shows the effectiveness of just one 4-minute Tabata workout:
Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The (first group) worked out five days a week for a total of six weeks; each workout lasted an hour. The (second group) worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).
The results: Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed (a much higher growth) in their aerobic system than Group 1, and increased the anaerobic system by 28 percent.
In other words, a regular 4-minute Tabata regimen demonstrated greater aerobic and muscular benefits than a 60-minute regiment – all while exercising one less day per week.
Another terrific aspect of Tabata’s method is in its flexibility; allowing the individual to choose which exercise(s) to perform.
As your fitness level improves (which it will), you may want to increase from four minutes to eight minutes; 8 to 12, 12 to 16, and so on. No problem. Simply add another exercise to your routine, and you’re good to go.
Here are a couple of pieces of advice before you get started:
(1) Choose an exercise that you’re comfortable with (have done before)
(2) Have a good, quality timer to keep track of seconds
(3) This workout is difficult – even at the 4-minute level. Your body will be “screaming” for you to stop. It helps to have a mantra/saying/quote to remember to keep yourself motivated.
Burn Fat Quickly With This Workout That Takes Less Than 5 Minutes
As mentioned, you can choose pretty much any activity you’d like. Pushups, mountain climbers, bodyweight squats, and burpees are all favorites. If you’re a lifter, you may incorporate weights into your workout; the same goes for kettlebell users. (Note: if lifting, choose a lighter weight as you’ll fatigue quickly).
First, choose whether you want to do cardio or lift. Second, get your circulation going by doing a light 5 to 10-minute warmup on a stationary bike (optional, but recommended); if no access to a bike, do some dynamic stretching or light calisthenics.
Here are some basic exercise recommendations:
– Mountain climbers
– Bodyweight squats
– Jump squats
– Kettlebell swings
Here are some intermediate-to-advanced exercise recommendations (as these are easier to perform following video instruction, we recommend using a search engine to see appropriate technique):
– Lateral lunge to knee drive
– Lunge Chop
– Mountain climber to single leg pushup
– Skater to curtsy lunge
– Squat thrust to lunge jump
– Russian twist
– Plank with Row
As always, please be safe when attempting any new exercise program. Checking with your family doctor before beginning HIIT training is a good idea, as well.
– Please perform a light 5 to 10-minute warmup routine (stationary bike or light calisthenics), if possible.
– Hydrate before, during and after exercising.
– STOP if you feel pain (not explainable by muscle fatigue or “burn”)
– Go at your own pace. Start at 4 minutes and increase intervals when comfortable (if desired).
Eisinger, A. (2016, January 18). 9 Must-Try Moves to Get Started With Tabata. Retrieved May 12, 2017, from https://greatist.com/fitness/best-tabata-moves
Hilton-Anderson, C. The 4-Minute Fat-Burning Miracle Tabata Workout. Retrieved May 12, 2017, from http://www.shape.com/fitness/cardio/4-minute-fat-burning-miracle-tabata-workout
Rosenzwelg, F. What is Tabata Training? Retrieved May 12, 2017, from http://www.active.com/fitness/articles/what-is-tabata-training
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