The Tabata protocol is the latest and most effective method to improve fitness levels in a short time.
When exercising, the body is subjected to intense workouts, followed by short rest intervals. Although the workout lasts, as a whole only 20 minutes, it is one of the most effective ways to improve endurance, strength and weight loss.
Let’s see what the Tabata protocol is, how it works and what the benefits are.
What is the Tabata protocol?
The Tabata protocol is a high-intensity interval training (HIIT) devised by Japanese researcher Dr. Izumi Tabata.
It is a form of training that alternates high-intensity exercises with periods of low-intensity recovery.
The Tabata method is performed by exercising maximum intensity for 20 seconds and then resting for 10 seconds , repeating everything 8 times for a total of 4 minutes.
This workout offers an effective way to increase the number of calories burned , develop and increase muscle mass, and improve cardiovascular health.
The Tabata circuit can be performed with exercises such as running, cycling, kettlebell swings, rowing, etc … and bodyweight exercises including burpees, push-ups, squats with jumps or mountain climbers.
Tabata may seem simple, but in reality the sessions are particularly difficult, especially for those who do not have an adequate level of training.
Tabata training for beginners: the benefits
The benefits of the Tabata method are many and the advantage is that they are obtained in less time, thanks to the high intensity of the workouts.
In particular, training with the Tabata method allows you to:
- Improve stamina
- Increase cardiovascular health
- Increase strength and muscle mass
- Speed up metabolism and burn fat
Although this type of training has as focal points the speed and high frequency of the exercises, to see the first cardio benefits it takes at least 3 weeks.
Is it possible to lose weight with the Tabata method?
As anticipated, the Tabata method is very effective for burning fat. However, it is good to remember that this is not a long-term solution, but that it is necessary to rest properly between workouts and combine a healthy diet.
However, there are some reflections to be made. Normally, fat burning workouts involve aerobic exercises with a constant maximum heart rate of around 65-75%.
Some studies have shown that a HIIT workout like Tabata, for the same time, burns less fat than a medium-intensity aerobic workout, but consumes up to 50% more calories.
The substantial difference is that medium-intensity exercises burn calories only during training, while HIIT (High Intensity Interval Training) exercises continue even after finishing training.
So the Tabata method to lose weight is definitely a good alternative for those who have little time to train, but need to exercise to lose weight.
Tabata Protocol Exercises
The exercises that can be performed during a Tabata training are many and can be practiced anywhere, not only in the gym and at home, but also outdoors.
The exercises are almost all free body and the combinations to make a Tabata training card are really many.
A workout can last from 20 to 30 minutes, the session can be divided into HIIT exercises to be dedicated to the various parts of the body, so as to work homogeneously on all the muscles.
The exercises of a Tabata Total Body circuit may include:
- 20 seconds squats and lunges and 10 seconds of recovery
- 20 seconds jumping jack and 10 seconds recovery
- 20 seconds of crunch and mountain climber and 10 seconds of recovery
- 20 seconds of push-ups and 10 seconds of recovery
This is a simple example, the exercises are to be repeated until you reach 4 minutes of training.
Among the exercises indicated for the Tabata method there are: squats, jump squats, sores, planks, jumping jacks, burpees, etc …