Tabata: The 4-Minute Workout for at Home
Tabata is rightly THE new fitness trend. The workout takes only four minutes and requires many muscles at the same time. Here you can find out exactly how Tabata works and which exercises you can easily do at home and without equipment.
What is Tabata?
Tabata is a variation of the high-intensity interval training (HIIT) and was designed by the Japanese professor of the same name, Izumi Tabata.
The concept behind the training method is simple: a 20 second phase of high intensity training alternates with a 10 second break. This interval is performed eight times so that the Tabata workout lasts only four minutes in total.
But these four minutes are quite a challenge, because you will reach your physical limits in no time. Tabata is therefore ideal for burning fat as well as increasing stamina and fitness. Four times a week you should schedule a Tabata session.
Tabata exercises for at home
The following bodyweight exercises are very suitable for the tabata workout at home, as they require a lot of muscles:
- Push-ups
- Sprints
- Burpees
- Box jumps
- Squat
- Jumping jack
- Mountaineer
- Crunches
Why is Tabata so effective?
In contrast to a moderate workout, tabata training increases the maximum oxygen intake (VO2max) per minute. This allows more oxygen to be transported into the muscle cells and improves both aerobic and anaerobic endurance performance.
The advantages of Tabata
Probably the biggest advantage of tabata training is its brevity. Even if you do several intervals in a row, a workout usually doesn’t last longer than 20 to 30 minutes. It’s also very convenient that you can train at home and do most exercises without equipment.
Similar to training with the Kettlebell, Tabata addresses many muscle groups simultaneously and the exercises have a positive effect on your cardiovascular system.
Another advantage of Tabata is the so-called afterburning effect. This ensures that the metabolism is still active after the training and the fat burning process lasts longer.
What are the disadvantages of tabata training?
Due to the fact that a tabata session lasts only a very short time, the intensity of the workout is usually too low for rapid muscle building. Other sports are better suited for this.
In addition, people with cardiovascular problems should rather avoid tabata. Interval training places extreme demands on the circulation and should therefore be discussed in advance with a doctor if you are ill.
Is Tabata suitable for beginners?
In general, less trained people can also start with Tabata. As a beginner, however, you should start training slowly and initially only complete three to four intervals.
In addition, it is recommended to perform tabata under the guidance of a trainer. He or she can help you to perform the exercises correctly and draw up a training plan. Extensive warm-up exercises before the workout are also essential with Tabata to minimize your risk of injury.