Tabata is a form of high-intensity interval training. Tabata is based on 20-10 principle which means you do 20 secs of workout and then take 10 secs of rest for eight rounds. Excluding the 10 minutes for warm up and cool down each, one can burn approximately 600 - 700 calories. A variety of exercises can be included ranging from strength, agility, functional training etc. For eg:- Kettlebell Swings , Dumbbell / Barbell squats, Sprints, Lateral Lunges, Deadlift etc
Tabata is not only for the young and healthy, anyone can do tabata workout provided the program is designed keeping in mind the fitness levels and medical condition of an individual, may it be 25 yrs or 60 yrs.
Doing Tabata activity increases EPOC (excess post oxygen consumption), which takes the body longer to return to its state of rest, so the body continues to burn calories at a higher rate even after 1 hour of exercise completion. Not only does it burn calories during the fitness workout but continues to burn calories post workout as well.
Planning A Full Body Strength And Functional-Based Tabata Workout Regime
Precaution: Know the fitness levels and medical history of the individual and decide the weights accordingly
Equipments Needed: Barbell, Dumbbells, Kettlebell, Medicine Ball
● Do the first exercise for 20 secs, then rest for 10 secs. Repeat eight rounds then move to the next workout and so on till the last one.
● Between the Tabata sets, rest for 1 minute or more if needed.
● Monitor and modify intensity throughout the workout, avoid any exercises that will cause any pain or discomfort.
1. Barbell squats
Hip-width stance and barbells (take weight accordingly) on trapezium and squat down. Repeat for 20 sec and then take rest for 10 secs. Do for eight rounds.
2. Walking Pushups
From a standing position, bend forward from hips and walk with your hands, once you are in the plank position, then do a push up. Keep doing this for 20 secs and rest for 10 secs. Do for eight rounds.
3. Russian Twist
Maintaining a 45 degrees angle with your upper body and keeping your back straight, with knees bent slightly, move your torso from right to left, holding the medicine ball straight. Repeat for 20 sec and then take rest for 10 secs. Do this for eight rounds.
4. Kettlebell Swings
Legs a little wider than hip-width/shoulder-width. Keeping the core tight and using the momentum, swing the kettlebell back and forth like pendulum. Repeat for 20 sec and then take rest for 10 secs. Do this for eight rounds
5. Dynamic Lunges With Dumbbell And Biceps Curl
Holding moderate weight, lunge forward with right leg and do a biceps curl. Push into the heel to come back, lowering the hands and lunge forward with your left leg. Do a biceps curl again. Repeat for 20 sec and then take rest for 10 secs. Do this for eight rounds.
6. Plank With Rowing
Attaining the plank position, take moderate weights and do single arm rowing. Repeat it alternately with right and left arm. Repeat for 20 sec and then take rest for 10 secs. Do this for eight rounds.
7. Dumbbell Shoulder Press
Maintaining hip-width distance between legs, take moderate to heavy weights. Do shoulder press, without banging the dumbbells together. Repeat for 20 sec and then take rest for 10 secs. Do this for eight rounds.
From a standing position, move to a squat position with hands on the floor, kick legs back to a plank position, jump back to squat position and then vertical jump into standing position.