The complete fitness guide on how to perform Tabata


Last Updated July 15th, 2019

Uncovering Tabata Protocol

We have come across numerous types of workouts that help you to keep the body in shape.  If you are reading this article, you may be one who is already following a specific workout routine.  No doubt your workouts are helping you in accomplishing desired fitness goals, let me introduce you to a new workout regimen that is on par and in fact even better in certain ways.

This fitness routine is called Tabata workouts, which is named after Dr. Izumi Tabata who developed “Tabata Protocol.”  Tabata workouts fall under the HIIT group where rigorous exercise routine is followed for a short period of time such as four minutes.

Dr. Izumi Tabata was working with the Japanese Olympic team participating in the speed skating event.  Since speed skating requires tremendous fitness in order to attain speed, Dr. Tabata came up with a protocol where the fitness regimen not only burns fat and improve strength but also improves the cardiovascular system.

This protocol consists of a four minutes regimen consisting of 20 seconds HIIT workout followed by 10 seconds of rest involving eight rounds.  It was determined that following this protocol can improve aerobic capacity as well as the anaerobic capacity by 28%.  Similarly, 8fit Tabata protocol was formulated for bodyweight exercises.

What is Tabata Protocol?

This is a specific type of workout program formulated to increase your aerobic as well as anaerobic capacity.  This is a high-intensity interval training protocol lasting about four minutes.  The protocol should be followed with the following instructions, aggressive workout for 20 seconds, followed by rest for 10 seconds.  Follow this cycle for eight rounds which accounts for four minutes in total.  The aggressive training may include any of the following such as push-ups, squats, as well as the burpees.  You can even try Kettlebell exercises which works on the whole body.  A complete Tabata workout would include Squats for four minutes, four minutes of push-ups, mountain climbers for four minutes, and four minutes of burpees.

Routine

You can start the workout program with push-ups for a period of 20 seconds, followed by 10 seconds of rest.  Repeat the same cycle for eight times, which would complete the first four minutes of exercise.  After completion of the first four minutes, you can take a rest of one minute to recuperate.

Your second four-minute cycle would start immediately after the rest of one minute.  Now, start with squats and follow the same 20 seconds rigorous exercise followed by 10 seconds of rest and complete the set after eight cycles.  Now, the second step would be complete.  Follow this with one-minute rest.

Repeat the same procedure for burpees and the Mountain Climbers as well.  Following Tabata protocol is time-saving as you would complete all the four types of HIIT exercises in a period of 20 minutes.  This type of workout regimen seems to gel well with the fast-paced lifestyle we follow in the modern era.

Classification of Tabata exercises

Tabata exercises can be classified into two main types namely Beginners and Advanced.  Since it is a HIIT type of exercise regimen, it is not easy to complete the exercise regimen right from the first day.  Beginners would find it difficult to cope with advanced training and hence it is recommended to start with beginners first and then go to the advanced exercise.  The beginners exercise and advanced exercise regimen are discussed below.

Beginners workout plan

Squats – This is considered to be one of the simple but yet effective ways of exercising.  This is a strengthening exercise and when done appropriately can provide wonderful benefits.  Do this exercise by following the instructions such as first standing straight upright.  Next, put your hands forward and try to sit down on your ankles.  To do this, dive the hip back and then go down by bending the knee.  It is highly important to keep your spine in a straight line.

Try to go down as much as possible.  Now with the help of your heels stand back to the original position.  To make the maneuver easier, keep your legs apart so as to not lose balance.  When going downward, the hip and the knee would flex whereas the ankles would dorsiflex.  When you go upwards, the knee and the hip extend making your ankle to plantarflex.  Keeping your hands in the front help with balance and also maintain and straight spine while going downward.

Crunches

This exercise mainly concentrates on strengthening the abdominal muscles.   In fact, this is one of the most common exercises performed worldwide.  This exercise is mainly followed to work on the rectus abdominis muscle.  It is important to perform this exercise with caution so as to not cause damage to the back.

First, lie down flat on the floor.  Next, bend your knees and keep the feet on the floor.  Next place your hands just above the ears.  Make sure to not interlock your fingers behind the head.  Now, lift the shoulders above the ground for about four inches at which point you would feel pressure in the abdominal area.  Next, slowly lower the body back on the floor.  Repeat the same maneuver as discussed earlier in the Tabata protocol.

Jog in place

This exercise is considered to be highly effective in warming up the body and regulating the cardiovascular system.  To perform this exercise, you need to stand on a flat floor with feet apart.  Now start jogging by bringing the knee up to waist height and simultaneously moving the hands in the sides.  Make sure to land on the ball of the feet so as to avoid straining of the legs.

Front Lunges

Front lunges work on several muscles at the same time such as hamstrings, quadriceps, hips, glutes, as well as the inner thigh muscles.  To perform this exercise, first, stand on a flat surface and keep your feet apart at a comfortable distance.  Next, keep both hands on your hip.  Now, bring one leg forward and bend both knees with the hip dropping simultaneously.  Make sure that your front leg is bent at a 90 degree angle and the knee and toes of your back leg are touching the floor.  Once you have reached your desired position, now return back to the original position by putting pressure on the heel of your front leg.  Make sure to not bend the front knee more than 90 degrees.  The flexibility of your body would gradually increase with time and the exercise would become much easier.

Advanced workout plan

Now that we have an understanding as to what can be done in a beginners workout plan, let us have a look at the advanced plan where more rigorous exercises would be involved.  Make sure to follow the instructions appropriately as execution is more important than the speed.  You can start these exercises once you are comfortable with the beginner’s workout plan.  The advanced workout has four types of exercises and includes:

Dynamic squats

This exercise concentrates on strength and conditioning of the body.  Performing this exercise can improve body strength as well as improve endurance.  It concentrates on numerous muscles including the back muscles, shank, hip, as well as the thigh muscles.

Perform this exercise by standing straight on a flat surface.  Now jump slightly up, dive the hips downward and keep your feet apart while landing and bending your knees.  The hands of the palm would meet at the chest level in order to maintain balance.  Do all these maneuvers simultaneously at the same time.  Continue the same procedure continuously for the desired period of time.

Push-up and burpee

This is an aerobic exercise meant to strengthen the body.  Perform this exercise by standing on a flat surface.  First, squat down and place your hands on the sides of the body.  Now put the weight of your body on your hands and jump and place the feet at the back which will bring you to a push-ups position.  Now, reverse the same action, by jumping and bringing your feet forward with the weight of the body on both the hands.  Now push back to the standing position with the help of your hands and hip muscles.  Finally, complete the exercise with a jump in standing position.  Make sure to complete the maneuvers rather than aiming for speed.  It is important to keep your spine straight at all times.  Beware that trying to speed up the exercise routine can make you off balance.

Spiderman plank

This type of exercise is highly recommended as it helps to strengthen the arms, builds flexibility, tones your abs, and flexes your hips and thighs.  First, you need to attain a plank position by placing both your elbows on the floor.  Next, extend your feet backward and balance your legs on the toes.  Make sure to keep your body in a straight position by stretching all the muscles as much as possible.  Now bring the right leg towards the right elbow and then return the right leg to the same position.  Similarly, bring the left leg to the left elbow and then back to the same position.  Continue this maneuver for the desired period of time.  Keeping your body in a straight line is highly important.  Do not try to hold the breath during the exercise and try to breathe slowly and steadily.

Bulgarian split squats and hop

This is a single leg exercise aimed to strengthen hamstrings, quadriceps, and hip flexors.  This exercise can correct muscle imbalances.  Start the exercise by keeping your feet apart at a comfortable position in front of a knee height table.  Now place one foot on the table behind and dive your hip as well as simultaneously bending the knee of the other leg.  Balance your body by moving both the hands up together.  Make sure not to bend the knee of the front leg more than 90 degrees.

How can Tabata workout help me?

As we already have several workout regimens which are quite effective, we need something that outsmarts the others.  No doubt that Tabata workout is meant for strength and endurance, but how is it different from others.  Tabata workout stands out in two important departments.  Firstly, it helps in increasing VO2max.  VO2max refers to the amount of oxygen utilized during an exercise regimen.

When there is an increase in oxygen consumption, it naturally increases the energy level which is essential during intense physical activity.  Secondly, it helps in increasing the anaerobic capacity by 28%.  Short bursts of vigorous exercise involve anaerobic exercises such as weight lifting, sprinting, etc.  Since this can be increased by 28%, it is a big boost to endurance.  All these benefits make Tabata workouts a great fitness regimen to try out.

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Top natural diuretics: The instant benefits you can get from nature’s water pills Since diuretic drugs are known to cause side effects, it is better to choose a…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
Latest findings on Kombucha; a teacup full of yeast and bacteria How can a tea consisting of a live culture of bacteria & fungi be healthy?…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Coconut oil woman
Coconut Oil: How one oil dominates the kitchen and the medicine kit too Coconut oil has been a favorite in many Asian kitchens. But more than a cooking…
Benefits of exercise: Top reasons why you should be sweating it out more in the gym Are you leading a sedentary life and still not motivated enough to get up from…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
Melatonin: Fascinating facts on the hormone that brings you the Zzzs Did you know, melatonin - the chemical that puts you to sleep every night is…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
TRX: Why is this total resistance workout the best choice for your body? TRX or total resistance exercise is a form of exercise where suspension belts are used…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Hemp Seeds: The actual science behind this controversial crop Inspite of being credited as a superfood, hemp seeds are still shrouded with layers of…
PiYo (Pilates + Yoga): Bringing you the best of both the worlds PiYo exercise routine was formulated for people who find it tedious and grueling exercise regimens…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
Creatine: Is this the right peak athletic-performance supplement for you? Creatine is the amino acid that boosts our energy. Did you know creatine supplements can…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
Vitamin B12: The unknown repercussions of this nutrient deficiency Vitamin B12 is also known as cobalamine; involved in the development of red blood cells…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
Cranberry: Top reasons why you should grow this “superfruit” in your own backyard Cranberry is a favorite among foodies and health enthusiasts alike. Read more on how it…
cancer facts
8 hard-hitting truths no one tells you about cancer Did you know that 1.5 million new cases of cancer are reported every year? Can…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
Burpees: World’s most challenging fitness routine now made simple for you The majority of the fitness regimens mainly concentrate on a particular muscle group whereas Burpees…
Surgery or home-remedy; what is the right way to treat a burn The treatment of a burn injury depends on its severity. You can save a life…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Fibromyalgia fatigue
HCG Diet: The dangers of using this diet to lose weight HCG is a natural hormone produced by both men and women that corresponds to fertility.…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
collagen benefits skin
Collagen: Get age-defying skin and faster hair growth with this miracle protein Collagen – Wrinkle-free skin, stronger nails, and thicker locks – now you have more reasons…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Anticholinergics: The diverse range of diseases a single drug can easily treat What started as a novel treatment for Parkinson' disease has now become an all-encompassing drug.…
Erythritol: A healthy sugar substitute or yet another marketing ploy? Erythritol is a popular choice of a healthy alternative sweetening agent in foods. But how…
GERD heartburn
Heartburn: What are the exact symptoms and the best home remedies? There are easy home remedies for heartburn, which not only acts as a first aid…
11 unbelievable health benefits of thyme you didn’t know! Thyme is a herb that has been used in alternative medicine.It is a well known…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
antibiotic resistance
Antibiotic Resistance: How common diseases become deadly Can a cold kill you? How important is to get a flu shot? Why do…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
castor oil hair
Castor oil : A vitamin-rich oil for shiny locks and healthy bowels Castor oil bestows unlimited benefits, whether you use it for your hair or skin. But…
glutamine workout
Glutamine: Why is this the right choice for muscle-gain supplement? Glutamine can help you gain muscles and build higher immunity. Read more to find out…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that…
calorie counter
Calorie Counter: Count your calories before they flab Is calorie counting good? Are calories always bad for you? How do you if you…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
L-arginine: Your search for the ultimate fitness booster ends here L-arginine is an amino acid necessary for the body to perform various functions.  It is…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
The Vegan Diet: The benevolent way of eating that wins hearts (and tummies) The vegan diet involves fauna-friendly outlook towards food. Could the diet that hopes to balance…
The complete fitness guide on how to perform Tabata This fitness routine is called Tabata workouts, which is named after Dr. Izumi Tabata who…
Burn those years of stubborn fat-deposits with a few minutes of HIIT! HIIT or high-intensity interval training seems to be the right type of fitness training that…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.