Do you want to get in shape but don’t know where to start? Tabata for beginners might be the perfect solution for you! Tabata is a type of high-intensity interval training that is incredibly effective and fun. In this blog post, we will discuss what Tabata is, and provide a few beginner-friendly Tabata workouts for beginners that you can try at home!
What Is Tabata?
Tabata is a type of high-intensity interval training (HIIT). HIIT is a type of exercise that alternates between short bursts of intense activity and periods of rest. Tabata specifically refers to a protocol that consists of 8 rounds of 20 seconds of maximal effort followed by 10 seconds of rest. This Tabata protocol was originally developed by Dr. Izumi Tabata and his team of researchers at the National Institute of Fitness and Sports in Tokyo, Japan.
The Tabata protocol is a great way to get started with HIIT because it is very effective and can be done in a short amount of time. In fact, research has shown that the Tabata protocol is more effective than traditional cardiovascular exercise for improving VO2max (a measure of cardiorespiratory fitness).
5 Tabata Workouts For Beginners
Not only is Tabata a great way to improve your fitness, but it is also a lot of fun! Tabata workouts are typically done with music, and they can be tailored to any fitness level.
Here are a few beginner-friendly Tabata workouts that you can try at home:
Workout 1: Bodyweight Squats
How To Do Bodyweight Squats:
To do a bodyweight squat, stand with your feet parallel and shoulder-width apart. Lower your body down by bending your knees and hips until your thighs are parallel to the ground. Return to the starting position by pressing through your heels and extending your hips and knees.
20 seconds of bodyweight squats
10 seconds of rest
Repeat 8 times
Workout 2: Push-Ups
How To Do Push-Ups:
To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body down by bending your elbows until your chest is just above the ground. Return to the starting position by pressing through your palms and extending your elbows.
20 seconds of push-ups
10 seconds of rest
Repeat 8 times
Workout 3: Jumping Jacks
How To Do Jumping Jacks:
To do a jumping jack, start standing with your feet together and your arms at your sides. Jump up and spread your legs to shoulder-width apart while bringing your arms up overhead. Return to the starting position by reversing the movements.
20 seconds of jumping jacks
10 seconds of rest
Repeat 8 times
Workout 4: Mountain Climbers
How To Do Mountain Climbers:
To do mountain climbers, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Bring one knee forward toward your chest while keeping the other leg extended behind you. Return to the starting position and repeat with the opposite leg.
20 seconds of mountain climbers
10 seconds of rest
Repeat 8 times
Workout 5: Burpees
How To Do Burpees:
To do a burpee, start standing with your feet shoulder-width apart. Lower your body down into a squat position and place your palms on the ground in front of you. Kick your feet back into a plank position. Perform a push-up. Jump your feet back to the squat position and then jump up into the air with your hands overhead.
20 seconds of burpees
10 seconds of rest
Repeat 8 times
Remember, the key to Tabata is to go as hard as you can for the 20 seconds of work. If you need to modify the exercises to make them easier, that’s fine. For example, if push-ups are too difficult, you can try doing them on your knees.
Experts’ Opinion About Tabata Workout For Beginners
“Tabata is a great workout for beginners because it is short, intense, and can be done with little to no equipment.” – Aaptiv Trainer Holly Rilinger
“Tabata is a great way to get started with HIIT because it is very effective and can be done in a short amount of time. ” – Aaptiv Trainer Rochelle Moncourtois
How Often Should You Do Tabata Workout?
There is no definitive answer to this question. It depends on your fitness goals and how often you are physically active. If you are new to tabata workouts, start with two or three times per week and gradually increase the frequency as your fitness level improves. Tabata workouts are extremely intense, so it is important to listen to your body and give yourself adequate rest between sessions.
Benefits
Tabata workouts are a great way to improve your aerobic and anaerobic fitness levels. They are also an excellent way to burn calories and fat. In addition, Tabata workouts can help to increase your muscle endurance and strength.
FAQs
What is Tabata?
Tabata is a type of high-intensity interval training (HIIT) that alternates between short periods of extremely intense exercise and brief periods of rest. Tabata can be performed with any type of exercise but is most commonly done with running, cycling, or bodyweight exercises.
How often should I do Tabata?
There is no definitive answer to this question. It depends on your fitness goals and how often you are physically active. If you are new to Tabata, start with two or three times per week and gradually increase the frequency as your fitness level improves. Tabata workouts are extremely intense, so it is important to listen to your body and give yourself adequate rest between sessions.
How long should I do Tabata for?
Each Tabata workout consists of eight rounds of 20 seconds of intense exercise followed by 10 seconds of rest. Therefore, a Tabata workout should last a total of four minutes.
What are the benefits of Tabata?
Tabata workouts are a great way to improve your aerobic and anaerobic fitness levels. They are also an excellent way to burn calories and fat. In addition, Tabata workouts can help to increase your muscle endurance and strength.
Is Tabata safe and effective for beginners?
Yes, Tabata workouts are safe and effective for beginners. However, it is important to start slowly and gradually increase the intensity of your workouts as you become more fit. Tabata workouts are extremely intense, so it is important to listen to your body and give yourself adequate rest between sessions.
What are some Tabata workout ideas for beginners?
Some Tabata workout ideas for beginners include:
– Jumping jacks
– Squats
– Push-ups
– Lunges
– Burpees
– Sit-ups
– Mountain climbers
– Planks