10 Effective Tabata Workouts for High Intensity Training

Smriti Agarwal  |  Updated: April 14, 2017 14:35 IST

10 Effective Tabata Workouts for High Intensity Training
In the fitness world there are countless workout styles you might have come across over the years, all of them touted to be designed to help you reach your fitness goals. Whether it is to increase strength or lose weight, improve flexibility or build muscle, most exercises will help you achieve your set targets as long as you decide to stay motivated, determined and consistent in your efforts. Amongst various kinds of workouts, there is tabata training which is a high intensity interval training workout, featuring exercises that last for four minutes. Tabata training was discovered by the Japanese scientist Dr. Izumi Tabata and a group of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team carried out a research on two groups of athletes. The first group was trained at a moderate intensity level while the second group trained at a high intensity level. The moderate intensity group worked out five days a week for a total of six weeks in which the workout lasted for one hour. The high intensity group worked out four days in a week for six weeks in which each workout lasted four minutes and 20 seconds.

As a result, Group 1 increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscular). Group 2 showed much more increase in their aerobic system in comparison to Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high intensity interval training was found to have more impact on both the aerobic and anaerobic systems.

Tabata Workout for Beginners

1. Burpee

Burpees are considered to be extremely effective and also one of the toughest tabata workout exercises. If you practice burpees on a regular basis you will experience increased strength, endurance and power. Repeat the exercise as many times as you can in 20 seconds.

2. Jumping Lunges

Jumping lunge requires additional strength and power as its difficulty level is higher than that of traditional lunges. It targets the hamstrings, quads, glutes and helps in improving cardiovascular fitness. Repeat the exercise as many times as you can in 20 seconds.

3. Jump Rope

A jump rope is an effective and portable form of exercise. It can deliver a great leg and cardio workout as it sculpts your chest, shoulders and arms. It is better to perform it on a wooden floor or a piece of plywood in order to avoid injury. Do this continuously for 20 seconds.

4. Squat Jacks

Squat jacks are a combination of the two most popular body weight exercises which are the squat and jumping jack. It is a great workout for legs and the cardiovascular system. Repeat the exercise as many times as you can in 20 seconds.

5. Tabata Sprints

One of the most challenging exercises for beginners is the tabata sprints. It can be practiced on a treadmill or outdoors. It starts with a 20 second sprint and is followed by 10 seconds of jogging, walking or rest. Go as far and fast as you can for 20 seconds.

6. Push Ups

One of the most simple and familiar exercise is push ups. It works as an excellent upper body workout. Repeat the exercise as many times as you can in 20 seconds.

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7. Superman

Superman helps in strengthening the back and working the core, glutes and hamstrings. Do as many reps as you can in 20 seconds.

8. Plank Jacks

They are simple to do and effective for toning the core and providing a good cardiovascular workout. Do as many reps as you can in 20 seconds.

9. Mountain Climbers

It increases the heart rate and improves leg strength and endurance. It is an extremely effective exercise for beginners. Do as many reps as you can in 20 seconds.

10. Windshield Wipers

It is a great core and oblique exercise that is quite easy to do. Hold a cushion or a folded towel between your knees for added stability.

Time to build your stamina and strength. So put on your workout gear and get ready to sweat it out with these high intensity exercises.


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