To all those who are unfamiliar with the term Tabata, it is originated from a Japanese scientist’s name that refers to training that focuses on high-intensity. It includes eight sets of exercises performed at a very high pace. Each round is of 20 seconds, followed by a rest of 10 seconds. This short period of rest does not let the individual rest properly, which is why it is very intensive. The Tabata workout, also known as the Tabata Protocol, is designed in such a manner as to train all the energy systems of an individual. This results in a high-calorie burn rate, both, during and after the workout.
CrossFit is a lifestyle that continually differs in movements that are highly intensive. It takes care of nutrition very well. It helps in attaining goals like losing weight and for improvements related to well-being. It does not matter whether you are trained for years, or just a newbie; the program works for everybody.
HOW DOES IT WORK?
The scientist Tabata proved that high-intensity training results in the increment of anaerobic and aerobic energy supplying systems significantly. The training includes eight rounds overall. Each round lasts for 20 seconds with as many repetitions as possible. Every round is followed by a rest of 10 seconds.
BENEFITS OF TABATA PROTOCOL
- Reduces body fat
- Growth of lean muscle
- Develops aerobic capacity
- Increases anaerobic capacity
- Boosts capillary action
- Improves VO2 max
TRY THESE WORKOUTS
Given below is a list of Tabata workouts that you shall try. Before initiating, make sure to be mentally prepared for the four-minute highly intensive workout. Warm yourself up and then begin with the Tabata workouts.
Usually when you go for front squats, is 250lbs easy for you? In case it is, even 90lbs will feel like the heaviest here. Hold the bar in front of the body and let it rest on the clavicles. Keep your fingers relaxed and elbows high. Go down slowly by bending your knees, while keeping the back straight. Remember to sit down between your legs. Do not lock your while getting up. Repeat the process until you complete 20 seconds.
In this workout, an individual can go for the heaviest weight here, since it requires moving a kettlebell of a certain weight over their head. This exercise does not require much of technicality and may include far more repetitions than weight lifting. Like other usual kettlebell swings, perform this one using the Tabata method, that is, performing the exercise for a 20 second period followed by a 10 second period of rest
Throw and catch a ball off as much weight as you are able to handle.
Although you might possibly not be able to complete many repetitions, you definitely would keep trying to do as many as possible.
PUSH-UPS, HOLLOW ROCKS AND BURPEES
All they require is the person’s body weight, which is why they are easy to be done and can have many repetitions as compared to other exercises.
Lay down on the floor, then come in the position of a push-up. Hold yourself for 20 seconds and repeat. It is easy for the first few rounds. But as you go ahead with it, you’ll start feeling the pain in your arms and around the abs. Move your elbows forward to make the task a little more difficult
Grab a dumbbell and go for both a step-up and an overhead. You may stand in front of the wall or a bench. This will help to tighten your shoulder and arm muscles. A thruster is as much loved as a burpee by all those who do Tabata workout. Go for lightweights in the beginning.
Just like other rowing workouts, hop on the rowing machine and start working out. In Tabata workout, the only difference is intensity, which is very high. Stay at the same pace throughout. Do not begin fast or you will lose all your energy by the end of the round.
It works on arms, back, abs and shoulders. To use a ski erg machine, stand with your feet on a distance of your shoulders’ width. Hold the handles while bending down a little. This will keep your hands a little higher than your head. Then, keep bending by pushing your hips out as you pull the handles down. Keep your arms straight when you reach the thighs. This is going to be difficult, I bet!
In case you are a beginner at this, try starting with a handstand push-up. In order to do it, stand in front of a wall and do a usual handstand with your feet touching the wall to get support. Tighten your abs, thigh muscles and gluten. Go as close to the ground as possible. Then push yourself up and repeat. If you wish to last longer, use the hip drive.
MIX IT UP
You may mix the workouts in the following manner:
- Overhead Squats
- Burpee Box Jump Overs
- Wall Balls
- Kettlebell Swings
- Bar Muscle Ups
- GHD sit-ups
- Handstand Walk
- Assault Bike
- Handstand Pushups
- Hang Power Clean
- Burpee Box Jump
- Toe to Bear
- Ring Muscle Up
- Hang Power Snatch
Once you begin with the Tabata workout program, your body will pain a lot due to the transformations happening inside. When you get regular with this, you will realize how much strength you have gained and the extra weight you have lost. During the process, you will gain stamina and it will become easier day by day. As you go on, keep increasing the weight and the results will be in front of you!