What is Tabata?

If you really want to burn a lot of fat while exercising, conventional cardio or fitness training won't get you far. Weight loss can be generated by intensive cardio training, but losing weight doesn't necessarily mean you'll actually burn fat. The pros now know exactly which method is best for burning fat: a High Intensity Interval Training. A variant of this intensive training method is the so-called Tabata Workout. Tabata training consists of workout intervals that push the body to its limits. In addition, the workout must be completed in four minutes, which only brings a weary smile to the average free time athlete. How can you burn fat in such a short time, when all gyms offer the best courses for guaranteed fat burning?

What is Tabata?

The term Tabata comes from the Japanese scientist Izumi Tabata, who in 1996 conducted a study on the effect of moderate cardio training and high-intensity interval training on the human organism. The study was able to empirically prove that high-intensity interval training is far superior to conventional endurance training. A HIIT requires a much shorter training time to achieve the same success that an athlete would achieve with a cardio workout in a much longer time. Additionally, HIIT training improves muscle definition because it has a strong effect on burning fat in the body. These physical effects are only achieved through a short workout, but one that pushes the body to its limits. Following these results, Tabata developed a four-minute workout that has it all.

How is the Tabata training system structured?

A four-minute HIIT workout consists of repetitive intervals, all of which must be trained to the maximum performance limit. In between, pauses are built in, which should serve for short-term regeneration. The combination of effort with rest is performed a total of eight times within the four minutes. The original Tabata workout consists of an effort/pause interval performed in a 2:1 ratio. This means that in a four-minute workout, 20 seconds of maximum effort is always exercised, which is then followed by a 10-second rest. In practice, this means, for example, twenty seconds of squats with a 10-second breather. The whole system is then repeated a total of eight times.

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Suitable exercises

HIIT training can be trained with a conventional running workout as well as with functional exercises. The exercises can be designed freely and flexibly and can be adapted to the current performance level of the trainee at any time. Not every beginner has to start with intense sprints right away. "Jumping Jacks", for example, are an ideal exercise for the beginner who needs to slowly get used to the intensity of four minutes. Squats, burpees, jumping rope, push-ups, pull-ups, box jumps, kicks and, of course, short sprints are particularly suitable for a HIIT workout. What is important is the correct execution of the exercise and the maximum intensity in the movement sequence. Every 20 seconds must be performed at the absolute power intensity, which is 100 percent of the power. Fat burning occurs when the body needs to gain a lot of energy in the short term and the glycogen depots are no longer sufficient. Then the organism of necessity falls back on the fat depots for the current energy production.

When should a Tabata workout be performed?

The best time for a HIIT workout is in the morning after getting up. Then the glycogen stores are still empty and the body must also access the fat depots during a strong load. Also an additional unit after an already completed workout produces the same effect. To avoid unnecessary loss of muscle mass, a protein shake should be taken regularly before or directly after HIIT training.

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How often should HIIT be trained?

Many sports experts recommend one to two Tabata units per week. But if you want to burn fat intensively, you should do this workout every day. Four minutes brings the same effect as a 40-minute cardio workout. You can always fit four minutes into your daily routine and you can train HIIT both indoors and outdoors. There is no excuse for HIIT training. Some athletes are now even addicted to this intense training interval.