Workouts

Tabata Training: The Ultimate 20 Minute Workout

tabata training

Many people have reasons holding them back from working out. Usually, they can’t find the time or energy, or they simply can’t go to the gym. If this is you, then Tabata training may be the solution to getting you fit!

Read on to find out how this ultimate 20-minute workout could be the answer to all of your past fitness failures.

What Is Tabata Training?

Tabata training is a form of high-intensity interval training, or HIIT. This training technique is becoming more fashionable among fitness fans. HIIT uses short, sharp bursts of intense anaerobic activity, followed by short periods of rest.

Tabata training takes the principles of HIIT and uses one intense exercise for 20 seconds on and 10 seconds off. Usually, it is five rounds. Or 10 exercises completed for two minutes each.

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Tabata training requires 110 percent effort but offers numerous rewards in a short period of time. Tabata training will help you to burn more calories while giving you a full body workout. It also improves stamina.

What Are the Benefits of Tabata Training?

Tabata training offers a whole host of benefits. The best part is that you’re more likely to stick with a Tabata training plan because it’s both convenient and effective. Plus, Tabata training is normally more enjoyable than running on the treadmill for those who aren’t keen on the gym.

It’s Quick

Most Tabata workouts are around 20 minutes. Because of the intensity level required, a Tabata workout cannot be done for long periods of time. This means they are easy to fit into your routine.

Whether on your lunch break or during your baby’s nap, Tabata is quick and effective.

Burns More Calories

Tabata training increases your excess post oxygen consumption (EPOC), which makes your metabolism higher. As a result, you will not only burn more calories during your workout, but for up to 48 hours afterward, too.

tabata training

Do It Anywhere

Although you can use equipment like kettlebells for Tabata training, most workouts don’t require any special equipment. Usually, a Tabata training session relies solely on bodyweight exercises.

Example of a 20 Minute Tabata Workout

This is an example workout which consists of 10 exercises over five rounds. Each exercise is one that even people who have been out of fitness for a long time can try. The point is to give it your best effort.

Over time, as you progress, you will naturally be able to work harder and perform more exercises in the allotted time.

In each round, perform the first exercise for two minutes, with 20 seconds of work and 10 seconds of rest. There is no set number of exercises to perform. Simply do as many as you can while giving 110 percent effort.

Round 1

  • Fast feet.
  • Jump squats.

Round 2

  • Modified press-ups.
  • V-ups.

Round 3

  • Tuck jumps.
  • Hold plank.

Round 4

  • Mountain climbers.
  • Russian twists.

Round 5

  • Burpees.
  • Tricep dips.

tabata training

Final Thoughts

So there we have it, you’ve got a load of benefits and an example of a workout to start with. There’s no excuse now not to give it a try. You never know, Tabata training might change your life and help you reach your fitness goals.

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