Tabata Exercise

Tabata exercise 100% : The best exercises and programs for Tabata

Tabata exercise
Examples of Tabata exercise program

What is Tabata Exercise?

You’ve probably heard a lot about bodybuilding techniques over the years, and they all help you achieve your fitness goals.

You may want to increase your strength, lose weight, increase your flexibility.
Improve or build muscle.

Whatever your goals are, most exercise programs can help you, as long as you stay true to them.

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Tabata exercise

Events near you:

If you are looking for a new program to add to your routine, you may want to try Tabata.
Tabata Exercise is a high-intensity workout (HIIT) that lasts 4 minutes.

Tabata History:
The training was discovered by Dr Izumi Tabata.
Izumi Tabata, a Japanese scientist and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group was moderately trained, while the second group was highly trained.

The average group worked five days a week for six weeks;
Each exercise lasted one hour.

The high-intensity group worked four days a week for six weeks; Each exercise lasted four minutes and 20 seconds (with 10 seconds rest between each set).

The results of group 1 increased the aerobic (cardiovascular) system, but showed no effect on their anaerobic system (muscles).

Group 2 showed a greater increase in the aerobic system than group 1 and the anaerobic system increased them by 28%.

Finally, if we say in the field of wet sports and fitness, high-intensity distance training has a greater impact on aerobic and anaerobic systems.

Tabata training program:
Each Tabata workout lasts only 4 minutes, but is probably the longest you have ever endured.

The structure of the program is as follows:

Exercise hard for 20 seconds.
Rest for 10 seconds.
8 full rounds
You push yourself as hard as you can for 20 seconds and rest for 10 seconds.
This is one way.
You will complete eight sets of each exercise.
You can do any kind of exercise you want.

You can do squats, Push Up, sit-ups or any other sport that works on your large muscles.
Exercises also work well.

Cattle Bell is an example of Tabata exercise like this:

Push up (4 minutes)
Weightlifting Scott (4 minutes)
Burpee (4 minutes)
Mountaineering (4 minutes)
Start by Push Up. Do it vigorously for 20 seconds.
Rest for 10 seconds and then continue exercising for 20 seconds. Rest for one minute when you have completed the eight set.

Then, move to squat and repeat the 20-second sequence in 10 seconds.
When you have completed eight sets of exercises, rest for a minute and then do the bar.
After the bar, finish the exercise with mountaineering.

Exercising is great enough to have a fast workout, if you have short time, or want to improve your endurance and speed, you need to change your routine.

Use this type of exercise in your fitness program and produce results.

Recommended for beginners Tabata exercises
out of home

Tabata exercise formula is simple:
20 seconds of all effort, and then 10 seconds of rest.

Again, make no mistake about it, it just looks short.
These efforts will require maximum effort.

The goal of this program is to do more repetitions in 6 to 8 sets of 20-second work cycles.

As a result, when the sixth attempt is completed, your muscles will be full of lactic acid, triggering a simple exercise like long that you may not have imagined.

In exercise, you never have a full recovery between sets.
Your heart rate should be at or near your maximum, and you should breathe deeply until the end of a four-minute session.

Push-Up. The best way to think of Tabata exercise as a guide to creating a high-intensity distance exercise is to not do any particular exercise or program in the best way.

You can use 10/20 in any sport.
This will allow you to keep your exercise fresh and exciting as you can always change your workouts to try something new.

All you need is a stopwatch or timer and a lot of willpower.

Since these efforts are so hard, you should warm up completely before you start.

Perform appropriate movements:

Do your exercises by choosing one or two exercises in each circuit. You can complete six rounds with just one exercise, or if you choose, you can practice between two actions.

You do not need any equipment except the timer.
Do this with body weight for most workouts, especially if you are new.

When you are ready to add weight to exercise, you will have more than a few options.

Tabata Exercises for Beginners:
As mentioned above, Tabata is an Olympic work for all levels from beginner to Athlete.

As you will read in the section on Updatebody, there are still some Tabata exercises that are more suitable for beginners than advanced athletes.

Tabata Exercises program:


Stand up straight and spread your shoulders above your hips, feet hip-width apart, and feet wide.

To begin the movement, lower your hips back and forth and keep your knees back at all times.

Also, be careful to keep your thighs and wrists in line so your knees do not sink inward.

Once you have lowered your hips as far as possible, press your weight to your heels to return to the original position and repeat.


Keep your neck straight, bring your shoulders back and away from your ears.
Keep straight throughout your movement.
Your flexibility improves with practice;
Try to do your Scott deeper.
Tighten your abdominal muscles and place your arms in front of you to help balance.

To make it easier, squat your legs wider, if you use a pad, separate them to separate the legs.


Lie on your back, place the soles of your feet on the floor, and bend your knees.

Put your hands behind your back.
Squeeze your lower back as you move your shoulders up and forward.

Lift your shoulders about four inches off the ground and stand firmly on the ground.
Gently tilt your torso down to complete a repetition.


Do not hide your fingers behind your back.
Your lower back should be pressed to the ground at all times.

Running with the upper knee or the same knee lift:

Stand with your legs apart, looking straight ahead and raising your arms to hip height.

Run quickly in place and raise your knees as high as possible. Whenever your foot hits the ground, the ground slowly lands on your foot.
Left and right as a repeat.


Maintain good posture with the neck, shoulders back and absolutely no forward.

Raise your knees to hip height (unless you are changing with one run)

Front lunge:

Stand with your feet apart – shoulder-width apart and your hands straight, or your hands on your hips.

Step forward with one foot, bending both knees to release your hips. Come down so that the back of your knee is on the ground, and your front knee is just above your ankle.

Revolving disk:

Tighten your front heel and move to the right to start your position. Left and right as a repeat.


Do not allow the front knee to extend further than the toes.
Keep your neck high, your shoulders back, and your ears and shoulders straight above your hips.
Hold your torso tight.

Over time, your flexibility will improve, so your goal is to improve your range of motion with each step.

Advanced Tabata Exercises:
Looking for a more advanced Tabata sport?

These four exercises require strength and endurance.

Only add to your routine when you feel you can do them properly.

Proper shape is always more important than speed.

Dynamic Scott:

Stand with your shoulders above your hips and your legs slightly apart.

Quickly lower your hips and place your knees behind your toes in a balanced line with your ankles.

To complete the movement, lift your weight to the heel and slowly move toward the center and slowly lower to the starting position. Repeat this.


Keep your neck straight, keep your shoulders back and down.
Keep your shoulders above or behind your knees.

Straighten your abdominal muscles and place your hands in front of you to balance.


Stand up, then squat down and place your hands on the floor next to your feet.

Hold your hands, jump on your back and stand in a wooden place with straight legs.

Pull your body down until your chest touches your body with your elbows.

Keep your hands on the floor and use your waist and central strength to make yourself more prominent.

Complete the movement by jumping and landing on your feet as far as possible.


Keep your spine straight and your neck and shoulders back as you move.

Complete the movement with as much control as possible – especially in the trunk – as much as possible.

Spider-Man Plank:

Bring your elbows directly under your shoulders, place your hands parallel, straighten your legs, connect the soles of your feet, and lower your toes.

All the muscles press on the heel to keep your body in a straight line from your head.

Bring your right knee to your right elbow and then return it to the plank position.

Bring your left knee to your left elbow.
Repeat left and right.


Keep your neck straight, pull your shoulders back and out of the corner.
Do not drop your shoulders.
Keep your hips and body in a straight line throughout the movement.
Breathe slowly and evenly, do not hold your breath.

Bulgarian Bulgarian split with hip:

Spread your legs apart and stand two or three steps in front of your knees.
Put your hind leg behind you.

Lower your hips to the ground so that your back knee is as close to the ground as possible.

Angrily push on the heel of your front foot to stand up straight and jump off the ground.

Land as slowly as possible and return to the starting position.
This is a repetition on the first leg.


When bending over, do not allow the front knee to extend beyond the toes.
Keep your shoulders and hips straight and parallel to the ground.

25 minutes Tabata Exercise Program:

Beginners and Advanced
If you are ready to include exercise in your routine, help with one of these 25-minute daily routines.
(Note: technically they take 26 minutes but 25 looks better).

Tabata Exercise Program for Beginners:
This example of a physical exercise program for beginners is a cardio-focused workout, a leg exercise, and a muscle exercise.

During the recovery period after 60 seconds of running, jogging, walking around the room, or just standing.
Reduce your heart rate before the next Tabata.

Upper knee:

Warm up with eight rounds of the upper knees – 20 seconds of work, after 10 seconds of rest
60 seconds recovery

Lunge Squat:

Eight rounds of leg training of your choice – do 20 seconds of work after 10 seconds of rest
60 seconds recovery


Eight rounds of sitting – 20 seconds and then 10 seconds of rest

Tabana Advanced Fitness Program:
Looking for an advanced Tabata exercise program?

Do this two or three times a week to be able to create and break a lot of sweat.

During the second 60-second recovery period between Tabata, Jagging, move around the room quickly or just stand.

Take a deep breath and lower your heart rate before the next move.


Warm up with eight laps of 20 seconds of exercise and 10 seconds of rest
60 seconds second recovery

Dynamic Squat or Bulgarian Hip Squat:

Do eight rounds of the selected leg workout – 20 seconds of exercise and 10 seconds of rest
60 seconds second recovery

Spider-Man Planck:

Eight rounds of Plank Spider-Man – 20 seconds of work and then 10 seconds of rest


While the main study involves a stationary bike, you can do this protocol with almost any activity or cardio device.

For example, in this cardio sport, there are various exercises that, if done at full intensity, will increase your heart rate.

Make sure you warm up completely before trying this type of exercise.

If you are new to this type of exercise, start with each exercise and increase the rest to a few seconds.

Due to the feeling of exercise and endurance, gradually shorten the rest period and increase the number of cycles to add more intensity.

Monitor your intensity frequently.
When you go through each cycle, the intensity accumulates, when you reach the end of the exercise, when the muscles get tired and form, they become weak and cause more damage.

Do this more than 3.8 times a week to avoid overtraining and injury.

You can find some great schedules to help you stay on track.

Endurance training is a great way to increase exercise, burn extra calories and more exercise time.

Because the intervals are short, you really feel them.
Try to see how your body responds.

If you feel that you are breathing too much, increase your recovery time or rest as needed.

Be sure to listen to your body when doing any high-intensity exercise.

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