Before we start with this article and show you how to perform this exercise, I would to ask you a simple question – does the name “Tabata workout” rings any bell?! If NO, then please read on. First of all, you should know that the Tabata workout is a high-intensity workout and it lasts only 4 minutes. This workout is perfect for those who don’t have a lot of time to go to the gym every day. If you suffer from any condition that prevents strenuous exercise, you should talk with your doctor before you try this exercise! As we said, this amazing exercise is perfect for busy moms. It only takes four minutes. YES, you got that right – four minutes and you get an intense workout. The Tabata regimen was created for elite athletes as a means of improving athletic performance.
This workout routine is developed by Dr. Izumi Tabata in Japan. In a 1996 study done by the National Institute of Health and Nutrition in Tokyo, Dr. Tabata and his colleagues studied two groups of athletes: one group did medium-intensity exercise for long periods of time, and the other did high-intensity exercise for short periods of time. Tabata and his team observed the athletes for six weeks. After 6 weeks, the researchers found that the:
- First group increased their aerobic capacity (how long you can run) by 9.5% and their anaerobic capacity (how long you can run at maximum effort) by 0%, while the second group increased their aerobic capacity by 14% and their anaerobic capacity by 28%.
- The second group showed greater improvement in lung capacity and oxygen utilization, while the first group showed only minimal improvement, thus proving the benefits of short, high-intensity training.
Other great workouts to use the Tabata principle with:
- jumping rope
- push ups
- pull ups
- kettlebell training
TABATE – Step by Step Instructions:
- Stretch: You want your muscles nice and warm because the level at which you’ll push them can lend itself to pulled muscles.
- Timer: Get a clock with a second hand or have a timer handy.
- Run: Run as hard as you can for 20 seconds.
- Rest: For 10 seconds.
- Repeat: Again, run for 20 seconds, followed by a 10-second breather. Repeat 6-8 times, for 4 minutes’ total.
- Cool down: Stretch again, catch your breath, and sip some room temperature water.
If you’re like the average mama, you may need to work your way up.
Here’s what you need to do:
- You should start with longer, less intense sprints, with a longer recovery time in between.
- Instead of 20 seconds of all-out running, try 60-90 seconds of mid-intensity running, followed by one-minute break rather than ten seconds.
- Every few days, increase your intensity and shorten your exercise and break times.
- Start with only a couple of minutes and work your way up to four minutes, a few times a week.