In this day and age, many people are after the fastest methods to burn fat and lose weight. There are many popular workouts like high-intensity interval training (HIIT) and Crossfit. Another one of these popular methods is Tabata.
Here are the basics of Tabata:
- Can choose between using just one or many exercises.
- Uses cardio and strength exercises.
- Is more intense than regular cardio.
- Reaches muscle groups not reached with regular cardio.
- A single Tabata workout lasts for just 4 minutes.
For your Tabata workouts, you will choose the exercise you prefer and perform them for 20 seconds with as much intensity as possible, followed by 10 seconds rest. You will repeat for eight sets of this style. It has been found that Tabata workouts are more effective than sixty-minute long routines.
Tabata is extremely flexible, which is what makes it an excellent option for anyone. You get to choose the workouts you prefer, and as your skill level and endurance increases, you can adjust your workout time from four minutes to eight, twelve, and so on.
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Choose how you want to tackle your specific Tabata workout. If you lift a lot of weights, generally, you can use dumbbells or kettlebells for more of a challenge.
Before you begin, warm up for five to ten minutes using a stationary bicycle or by doing some light stretching.
For your Tabata workout choose from some of these basic moves to start with:
#1. Standard pushups
#2. Horizontal and vertical mountain climbers
#3. Standard squats
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#4. Full burpees
#5. Jumping squats
#6. Forward, backward, side lunges
#7. Kettlebell swings
#8. Sprint in place
If you’re a more advanced exerciser, then you can try some of these intermediate level moves. If you don’t know exactly how they work, you can also search for an instructional video.
#1. Side lunge, knee drive
#2. Lunge chopping
#3. Horizontal mountain climber into one-leg pushup
#4. Skater jumps to curtsy lunges
#5. Squat thrusts to lunge jumps
#6. Russian twists
#7. Plank and row
Be safe while exercising. Never forget your warm up, stay hydrated, and make sure that you cease exercise if you feel pain.
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