Tabata for legs and buttocks at home: exercises + plan (PHOTO)

If you want to lose weight quickly and also improve your fitness, then regular Tabata training is a great way to achieve your goal. We offer you the most complete guide to Tabata training with a detailed description of their features and benefits, as well as a ready-made selection of Tabata exercises + training schemes.

History of the origin of tabata

The history of Tabata training goes back to 1996 - it was then that Izumi Tabata, a doctor of Japanese origin, who at that time was the dean of a higher school of sports training, published the first articles on assessing the effectiveness of the method.

The articles were published in the journal “Medicine and Science in Sports” and were of a purely scientific nature. In them, the author presented the results of his research, proving the relationship between the use of high-intensity interval fat-burning training and changes in the metabolic level of the subjects. According to published data, the Tabata system, which was a developed high-intensity training protocol, improved metabolic processes and weight loss in study participants.

The results of the method were so sensational that they were cited in world scientific publications such as “Physical Development and Sports Medicine” (Japan), “Applied Psychology” (USA), “Clinical Dietetics” (Europe) more than 600 times. Since then, the Tabata system has gained wide popularity throughout the world as a method of losing weight and generally strengthening the body.

Contraindications

Tabata is an excellent workout option that allows you to gain harmony and beauty. But not always and not everyone can make a choice in its favor. There are categories of people for whom this technique is contraindicated:

Beginners without experience. People who, before deciding to start training, refused to engage in any sports, cannot immediately begin performing Tabata elements. It is necessary to first pump up the muscles, and then start mastering the complex for beginners.
People with diseases of the cardiovascular system. Active gymnastics with rapid changes in body position can harm your well-being. Therefore, you must first consult your doctor.
Persons who use a mono-diet. The main principle of Tabata is the burning of carbohydrates that have turned into fat. Those who refuse certain energy-rich foods may not be able to bear the load, which will negatively affect their well-being.
Injuries of the musculoskeletal system. It is worth abandoning Tabata if there are fractures, dislocations and other types of injuries. You should resume classes only after consulting a doctor.

Breathing load is one of the important aspects of Tabata. Therefore, people with respiratory problems should avoid exercising.

What is the essence of Tabata training?

If we try to briefly characterize the tabata training system, we can say that it involves performing a large number of movements in a very short period of time (4 minutes). At the same time, the load on different muscle groups is constantly changing, which leads to the fact that the whole body is involved in the work.

Thus, among the techniques proposed by the author of the Tabata system for weight loss, there are both aerobic (cardio) and anaerobic (strength) exercises. This is the main advantage of the Tabata principle as a method of losing weight. After all, multiple diets, as a rule, lead to the fact that the amount of muscle tissue decreases, and in the pursuit of weight loss it is not possible to get a beautiful body.

Tabata training allows you to ensure that the muscle corset is strengthened, and with muscle growth, the percentage of fat in the body rapidly decreases.

The undoubted advantage of the Tabata protocol is that you can exercise both using special equipment (resistance band, barbells, dumbbells, rings) and without it, using only your body weight. Moreover, there are also no restrictions on location; it can be anything: a gym, your own room, a stadium or a sports ground. The main thing is to correctly observe the interval (exercise for 20 seconds, rest for 10 seconds, and so on 8 times, which takes 4 minutes). There is a short break between exercises, but the number of techniques performed depends on the level of training and the goal. Before starting classes according to the system, it is worth remembering that there are contraindications to performing exercises of such intensity.

Photo from beguza.ru

The essence of Japanese training

The scheme of the Tabata method is that a person works for 20 seconds. and 10 sec. resting. However, when performing a 20-second exercise, you need to give all your strength.

The workout looks like this:

3 tabatas for 4 minutes;
1 tabata is 8 rounds;
8 rounds are 2 exercises of 4 sets.

In order to regulate the load, it is allowed to increase the rest time between tabatas and make them up to 2 minutes.

But don't think that the Tabata system is easy. Get ready for your body to burn and your fat to burn. During the exercise, you need to give 100% for the results to become noticeable. This is the only way to achieve high intensity.

During rest, you cannot stand idle. Relax your body, restore your breathing, walk, but do not sit down, otherwise your pulse will drop and the meaning of the complex will disappear.

The idea of the workout is that a person is in the fat burning zone, in which the heart beat reaches 120-150 beats.

When to practice

The frequency of classes depends on the goal. If you want to lose weight, you should train 3-4 times a week for 15 minutes. and more. To maintain shape, 2 times are enough.

The Tabata complex is used as an addition to strength training. If you combine them in one day, then interval training is performed after strength training.

It is not recommended to exercise daily, as the central nervous system is depleted and a person may overtrain.

Calorie consumption per workout

How many calories will be consumed per session depends on the person and the intensity of the weight loss exercises. Therefore, you need to approach the Tabata system with dedication.

According to Japanese scientists, exercise can eliminate 54 kcal. in 4 minutes, which will continue to burn throughout the day. This is due to the fact that a unique complex accelerates metabolism up to 24 hours. Therefore, calories are burned both during and after exercise.

Thus, continuing to study for 12 minutes. daily, in 30 days you can actually lose 5 kg. Therefore, the first results will please you within a month.

In 20 min. Interval training uses the same amount of calories as an hour of running at a constant pace.

How to keep track of time

You might think that observing the intervals while performing the technique is inconvenient. But the problem is easy to solve:

The first option is to download the application to your phone. For example, Tabata Timer for android.
The second way is a video with a timer on Youtube. Moreover, it is accompanied by music.

Who are the classes suitable for?

Before you begin the practice of losing weight, it is worth studying the theory in more detail. Initially, Tabata training was developed for athletes. However, the system became so popular that people all over the world began to use it. The load is suitable for those with experience and an average level of training.

It is used by those who want:

lose weight in a short time;
increase muscle growth;
move frozen weight;
increase endurance.

Indications and contraindications for Tabata classes

Tabata gymnastics, despite its apparent simplicity, puts a colossal load on the human body, which determines the presence of a number of contraindications. Thus, Tabata interval training cannot be used:

pregnant women;
people suffering from pressure changes or high/low blood pressure;
people with heart disease;
women and girls during menstruation.

Those who have a low level of physical fitness should begin training using the Tabata system with caution and attentiveness. And even if you have previously played other sports and are confident that you can withstand a high load, it is advisable to start with the protocol for beginners, because the effect of intense physical activity on the body can be unpredictable.

Who is the fat-burning circular Tabata-style gymnastics technique suitable for?

First of all, for people who want to lose excess weight and give their body a beautiful shape. By doing all the exercises regularly and conscientiously, you can ensure that the extra pounds go away forever, and the compliments of others will not keep you waiting.

Tabata exercises for weight loss for women and girls

In an integrated approach, various muscle groups are included in the gymnastics process.

Ab exercises 4 minutes

Before performing exercises, you need to warm up using a jump rope or stretching exercises.

Exercises for the abdominal muscles are as follows:

Your back is on the floor, and your legs are bent and raised 30 cm. Place your hands under your head, lift it and hold it for 30 seconds;
Stand so that your knees are connected. Push off the ground with a sharp movement and land on bent legs, shoulder-width apart. The exercise lasts 20 seconds;
In a push-up position, sharply pull one leg towards your chest. Hold for 10 seconds. Lower, pull the other leg;
Twisting. Lying down, get up and grab your knees, pull them to your chest

Exercises for losing belly fat

Tabata exercises for losing belly fat include:

Lying down, hands behind your head, legs half bent. The torso leans to the right, then the right side moves forward along with the left leg. The movement continues until the elbow of the right hand touches the left knee. This is done in 20 seconds. 10 seconds rest and repeat. Then the exercise is repeated symmetrically.

The same position, only now when moving the right side forward, the hand moves behind the left knee, which reaches towards the chest. The time interval is the same. Then vice versa; The torso is supported by the bent right arm and the feet of crossed legs. Left hand on the belt. By pressing your left hand on your waist, you move your hips up and down. Then there is a change of position.

Waist exercises

Exercises for shaping the waist are a little easier than the previous ones:

Rotational movements of the body in both directions, hands in the lock in front;
The initial position of the legs is the same, hands are thrown behind the head. Tilt the body and the left elbow moves towards the right knee. The next movement is the opposite. Do this for 20 seconds, and rest for 10 seconds;
To perform this element you need elevation. You can use the sofa. The right leg is placed on a raised platform, and the left leg is lower. The process of tilting the body is accompanied by touching both hands and feet;
The body is supported by bent elbows and toes. Rotating the body, you need to reach the floor on both sides with your hips.

Hand exercises

Exercises for the upper body are as follows:

Hands are placed back with emphasis on a hard surface. From below there is emphasis on the feet, and the buttock slightly does not reach the plane of the floor. The right leg, with a soft movement underneath, goes to the left behind the left leg, the body makes a turn to the right, and the other hand, making a half turn, rests on the floor together with the first hand. Then reverse movement. After 2 min. work in reverse;
The legs are straightened, the torso is tilted at an angle of 35-40 degrees. Dumbbells weighing 1 kg are required. The arms are smoothly pulled back to the limit and move with a very small amplitude;
The body is positioned as for push-ups. In one hand there is a dumbbell. The hand with the dumbbell moves forward from the floor. The next time the hand moves to the side. Then the load is transferred to the other side.

Leg exercise

When solving a problem with legs, you should use all the muscles of the lower extremities at once. Because by developing only one group, the effect will not be achieved in full.

Both hands in front, feet together. There is a squat, as if you need to sit on a chair. When straightening, the leg moves sharply to the side perpendicular to the body. During the next straightening, the second leg makes the same movement;
The torso bends, the arms reach to the floor, and one of the legs goes back. Next time everything happens symmetrically;
Extended leg position. Springy squat, hands placed on hips.

Exercises for losing weight buttocks

Gymnastics for losing weight in the buttocks using the Tabata system includes the following exercises:

The body weight is transferred to the right leg, the muscles of the right buttock are activated, and the left leg is placed back. Then there is a return to the starting position. After a while, the same is done with the left buttock;
Hands in front of you, squats are performed 2 times, pumping with a sharp release to the side of the leg. Repeating the same squats and throwing out the opposite leg;
Squat for 3 times. Hands clasped, legs spread. A shallow squat is performed with a jump without straightening, the second squat is performed with the second jump, and the final squat is performed with the third jump. After this you can straighten up.

Benefits of Tabata Training

Tabata training is scientifically proven to be effective and has a number of benefits. Let's look at the main ones.

Increasing aerobic and anaerobic endurance of the body. This is achieved due to the fact that the protocol includes both cardio and strength exercises, which allows for maximum load on all systems and organs.
They promote the active supply of oxygen to the body, which leads to an increase in aerobic capacity, and, accordingly, the amount of energy received by the body during exercise.
In 4 minutes spent performing one exercise, the body loses 54 kcal. Thus, it is easy to calculate that for the entire workout, which takes 30 minutes (6 exercises with rest breaks), you can burn as much as 324 kcal. Note that during the same period spent, for example, on intense jogging, it is possible to lose a maximum of 200 kcal.
During exercise, the rate at which subcutaneous fat is burned increases 9 times, and it is interesting that the process of removing deposits occurs within half an hour after completing the last exercise.
By exercising at least 3 times a week, after 1.5 months it is possible to see a beautiful and toned body in the mirror. However, achieving such a result is only possible with strict adherence to the training plan.

History of creation

The weight loss workout got its name from the name of its creator, Izumi Tabata, who was in search of an effective complex for increasing endurance. Under the supervision of Dr. Izumi and scientists from the Institute of Sports in Japan, 2 teams were formed for an experiment of 6 weeks. The first group, with medium intensity, trained 5 times a week for an hour, the second group, with high intensity, trained only 4 days out of 7 for 4 minutes.

At the end of the experiment, it turned out that aerobic (cardiovascular system) and anaerobic (muscle) indicators were higher in group 2. Thus, the study found that interval training has a more active effect on the body when losing weight.

The developed plan was called the “Tabata Protocol”, and its author became world famous and wrote about 100 scientific articles about sports.

Tabata training - load plan for different levels of training

The “Tabata protocol” is the basic concept in the interval training system on which the weight loss technique is based. Its essence is that:

during exercises, the maximum number of muscles should be involved in the work;
the time to complete one exercise is 60 seconds;
rest between exercises – 10 seconds;
a total of 8 approaches are done for one exercise;
The total length of time it takes to complete one exercise is 4 minutes.

Regardless of the level of stress that you choose for yourself, the physical exercises included in the lesson should be performed exclusively according to this protocol. The effectiveness of the weight loss process will depend on this.

Load plan for entry level

squats (incomplete and deep, with or without weights);
various types of tilts;
push ups;
bar;
jumping up;
lunges.

Despite the apparent simplicity of the listed exercises, already when performing the first 4-minute block you will feel that it puts a strong strain on the muscles, while literally every cell of the body is involved in the work.

Intermediate workouts

After mastering the basic Tabata complex, you can try to complicate the task and try the option proposed by the author of the method for people with an average level of physical fitness.

This lesson plan includes:

squats;
exercises to raise arms to the sides (with a sufficient level of training, performed with dumbbells);
lifting straight legs from a lying position, crossing legs (“scissors”);
push ups; twisting;
“boxing” (punching a punching bag);
raising the knees to the elbows.

For different days you can choose different types from the presented complex. It is important to remember that regardless of the level, the training protocol remains the same.

Advanced classes

Tabata exercises for an advanced level are suitable for those who have been practicing for more than 1 year and have a total experience in sports of more than 5 years. Performing exercises at this level requires great endurance and muscle strength, but for those who have already reached this stage, it allows you to build an ideal body, bringing it to perfection.

Exercises at this level differ from previous training plans and involve the use of additional equipment that increases physical stress on the body. These could be dumbbells, barbells, thrusters, burpees, jumping rope. Sprint exercises and various weights are also added when performing techniques of the previous levels.

Here is an approximate set of exercises for beginners in pictures.

Tabata examples of exercise sets

As I said before, Tabata and CrossFit are training systems that can be built in a wide variety of ways. The only limitation may be your imagination or lack of experience, but the Internet will always help with this. I will also try to help with this, periodically updating my blog with new thoughts and exercises.

In the meantime, so that you don’t waste more time building a workout than the training itself lasts, I will give several examples of building Tabata - sets of exercises that can make up the training process.

Tabata complex for legs

It is very good if the Tabata training takes place in the fresh air - in this case, you can qualitatively diversify the exercises performed.

But here it is important to note that the Tabata method presupposes good physical preparation, and is not a “ball” for those who like quick results.

Let's look at 4 elements. So, let's go, work for 20 seconds, rest for 10.

Explosive sprint. At home, this could be running in place with high hip lifts.
Squats. Try not to violate the correct squatting technique, keep your body and knees correctly. However, given the tempo performance, some errors are inevitable, including rapid descents and explosive ascents.
Jumping in place while simultaneously raising your knees to reach your chest in the air. Can be replaced with double jumping rope. For those who also find this difficult, you can do single jumps, using this round as a relatively unloading stage, since regular jumping rope cannot be called a high-intensity exercise.
Stepping, or jumping lunges with alternating legs. The exercise should be performed in one place, at a high pace, and the change of legs should occur at the moment of a springy upward movement. For those who find this exercise difficult, you can simply do lunges, alternating steps forward and backward. This can be done with the left foot in the 4th mini-round, and with the right foot in the eighth.

From the fifth round, the second round begins (in the case of using 4 exercises). That is, again an explosive sprint, and it will all end with a split leg.

General functional complex Tabata

Don't want to focus on the legs because you want to get the shoulder girdle involved, or is just 8 rounds on the legs too hard? Tabata training is good for its versatility. Let's consider a set of exercises that will involve all muscle groups, using some elements from the previous example, but diluting them with new ones.

Squats.
“Running” in a prone position. Essentially, alternately bringing the knees to the chest in the “lying on straight arms” position. You simply perform intensive leg movements to maximum amplitude.
Plank. This isometric exercise may not at all follow the classic Tabata protocol, but we don't do research, we train! But in this case, the bar will additionally load the abs after the previous exercise.

This option cannot be called more functional than the previous one, where only the legs were involved. When you try to do both, you will realize that the whole body is working. And the more conscientiously you do your work, the more effectively he will be involved in it.

Afterword

I outlined in general terms what the Tabata method is and what this training program is aimed at. As examples, I gave sets of exercises that are quite simple, do not require sports equipment and can be performed at home.

But regardless of what a particular Tabata complex consists of, your efforts should be aimed at maximizing the intensity of the exercises. An indicator of your progress will be the increase in the number of repetitions that you can perform within the allotted 20 seconds. That is, if you started with 10 squats, and a month later you started doing 15, your functional performance in this exercise improved by one and a half times (provided there were no changes in technique).

Don't forget about warming up. This is necessary both for your muscles and for the cardiovascular system, which must be prepared even for cardio training.

10 seconds of rest is very little. But as your muscles adapt, you'll feel each second of rest getting longer.

Don't want to navigate by regular clocks? Be guided by the sound of energetic music in the form of a Tabata stopwatch:

Tabata gymnastics for thighs and buttocks

Tabata training effectively helps in the fight against fat deposits on the buttocks and thighs. To achieve this goal, there are special exercises at each level.

So, for example, for the entry level it could be:

various types of jumps;
squats;
bar;
lunges;
running in place.

For those who have moved to the intermediate level, exercises such as:

kicks forward and to the sides;
lunges with walking and jumping;
bar; lying leg raise.

As for the advanced level, here, thanks to the use of special equipment, the possibilities for making the hips and buttocks ideal are practically unlimited. This is, for example:

running in place with knees raised;
burpees;
forward kicks;
or plank jumps.

Exercises for Beginners

The Tabata system consists of different exercises - swings, squats, jumping, running and so on. But for beginners who are far from sports and are too overweight, there is a special complex. You need to start doing it at a slow pace, gradually increasing the speed:

Wide and shallow squats. The legs are placed wider than the shoulders, the knees are bent so that they do not extend beyond the toes - the pelvis should be parallel to the floor. You need to perform squats and lifts for 20 seconds as quickly as possible. To maintain balance, straight arms are placed in front of the chest. You need to ensure that your back remains straight and your gaze is directed forward.
Hand push-ups. The best option is to perform them with emphasis on the floor and on straight legs (rest on the toes of the feet). For beginners, the exercises can be simplified - focus on your knees, do push-ups from a gymnastic ball or some kind of hill.

Leg bending. You need to sit on the floor, rest your hands behind your back - your elbows should be slightly bent, but not touch the surface. The legs are slightly bent at the knees and lifted off the floor. In this position, the lower limbs quickly rise and fall to the starting position, but do not touch the floor.
Leg lunges. They are performed in the classic way, but beginners can first use one leg and do 7-8 approaches at once, then the second. The body should be straight, gaze directed forward. After mastering the simplest technique, you can complicate the exercises by jumping and holding dumbbells in your hands.

Leg scissor swings. Also a classic exercise, which is performed with the lower limbs raised above the floor at an angle of 45 degrees. Hands are placed under the buttocks, the head is slightly “lifted” off the floor, but the shoulder blades and lower back should be motionless. If it is difficult for beginners to perform the exercise at the desired leg height, then it can be adjusted to suit the capabilities of your body.
Hand squats. You need to rest your palms on the edge of a chair, sofa or low bench, straighten your legs and focus on your heels. By flexing and extending your elbow joints, perform “squats”, but do not touch the floor with your buttocks. At the moment of lifting, you need to tense your gluteal muscles as much as possible and “push” your pelvis up.
Jumping "knee-elbow". It is necessary to lift opposite limbs and connect the knee and elbow - for example, the right hand and the left knee. Since the exercise is performed at the fastest possible pace, jumping will occur.

Run in place. He should be very fast, the body leans forward, arms with bent elbows at right angles, pressed to the body with shoulders.
"Run" in plank. Place your palms on the floor, straight legs on your toes, pull in your stomach, tighten your buttocks - your torso should be stretched out like a string. In this position, you need to pull your legs with bent knees towards your body; this is done alternately for each lower limb. If you do the exercises at a fast pace, you will end up “running in place.”

After this complex has been fully mastered, the muscles will become stronger, the level of physical endurance will increase, and it will be possible to either expand the number of exercises or increase the approaches and speed of their execution.

For fat-burning training using the Tabata system, watch this video:

Fat burning Tabata for abs and belly

Among the Tabata training exercises, a large number are aimed at the abs and burning fat in the abdominal area. Regular fat-burning workouts can make this part of the body flat and attractive. Of course, the leader among exercises that help make your tummy beautiful and toned is the plank . It is this that is presented in various variations depending on the level in all Tabata interval training.

Other techniques aimed at losing belly fat include:

push ups;
twisting;
lying position with alternating supporting hand;
pull-ups.

Using exercises of the Tabata system, in just 4 minutes it is possible for any woman to achieve an ideal figure after just a few months of regular exercise.

Body Results

After just 4 weeks of classes (3-4 per week), it is possible to reduce body weight by 5-7 kg. A pleasant bonus will be muscle strengthening, slimness and body contour. Since the load is aggressive and constant, you can count on an increase in skin tone, the disappearance of the “orange peel” and sagging.

Additionally, the physical endurance of the body increases, its performance improves, the immune system is strengthened, and toxins and waste are released. And thanks to profuse sweating, swelling decreases.

The Tabata system is one of the most serious, aggressive complex training. During its implementation, muscles are worked out to the maximum in 4 minutes, and the process of losing weight and burning fat continues even outside of class.

Many fitness beginners have never encountered Professor Izumi Tabata’s method of exercise protocol for weight loss and ask what the point of such interval training is. Well, let's take it in order.

History of Tabata teachings

Izumi Tabata is a scientist at the Japanese Graduate Institute of Physical Education in Kanoya. The creator of his own teaching method, which he tested day after day on the athletes of his country's speed skating team. After a positive study, he published a work in 1996, which later became known as the Tabata Protocol.

Tabata interval training - what is it all about?

We have prepared several types of exercises;
20 seconds are given for 1 exercise; here it is preferable to record the time with a timer. In 20 seconds you should do as many repetitions as possible, and gradually (let’s say starting from 6 to 8 times), day after day, increase the speed of execution and thereby increase the number of repetitions of the exercise in 20 seconds.
Rest 10 seconds to restore breathing;
This is our 1st round. A total of 8 such rounds must be completed with different exercises.
Total, let’s calculate: 8*(20+10)= 240 seconds or 4 minutes of protocol;

It must be said that during such exercises, the scientist discovered that athletes who trained every day of the week except Saturday and Sunday for 6 weeks improved their maximum aerobic capacity by 14 - 15%; — increased the speed of the exercise and the body’s endurance by 25-28%;

Benefit

Tabata emphasizes that the protocol is also an effective way to combat excess fat. Short but intense physical training produced an "after burn" effect, which shows accelerated calorie burning up to 48 hours after the workout. The thing is that our body burns glycogen - a carbohydrate that is in the muscles, gradually reaching places where fat reserves accumulate, without having time to restore lost calories. Who benefits from this type of training? The Tabata protocol can be successfully used by marathon runners, sprinters, endurance athletes and ordinary members of fitness clubs.

Tips and contraindications

Remember that the Tabata protocol was designed for athletes, not ordinary people without basic training. Training according to the principles of the Japanese scientist is very tedious. It should be noted that those people who took part in the study were completely exhausted and did not have the strength to do several rounds. For this reason, beginners in interval training should: 1. Pass a thorough medical examination; 2. To begin with, do a speed exercise, but leave not 10 seconds for rest, but 30-50 and analyze your condition; 3. Do the first exercises to warm up your muscles, and only then start intense exercise; 4. Tabata training should not be repeated more than 2-3 times a week; 5. The series of exercises should not be performed on an empty stomach or after meals. Due to the intense breakdown of the body, you must take care of regular electrolyte supplements in the body;

TABATA PROTOCOL - video for beginners

It’s also interesting to watch video lessons on interval training using Tobato’s teachings at home

The Japanese are not only a nation of workaholics, but also very persistent, purposeful people in almost all areas of life. Proof? The designed Izumi Tabata training is definitely not for the faint of heart. Even in the field of sports, the Land of the Rising Sun has its own specifics for overcoming goals. And finally, it’s interesting to watch a video where the Japanese show a type of Tabata training.

Techniques with an emphasis on arms, shoulders and chest

It often happens that in the fight against excess weight, attention is paid to the lower part of the body (tummy, hips and buttocks). At the same time, it should be taken into account that when burning fat deposits, the shoulders, arms and chest also lose weight, which does not have the best effect on the condition of the muscles.

The Tabata system can be called ideal for those who want to lose weight, but at the same time maintain the beauty of their entire body. It combines not only exercises for the abs, legs, buttocks, but also for the upper body. This is, for example:

boxing;
various types of exercises with dumbbells and barbells;
expander;
as well as working with your own weight (pull-ups, push-ups).

Depending on the level, exercises for training the chest and arms vary. This allows you to strengthen your upper body by completely eliminating fat deposits in this area.

After an intense workout, it is recommended to perform a myofascial release complex for all muscle groups.

Types of interval complex

Tabata includes a set of various exercises that are aimed at developing muscles. Therefore, there are workouts in which much attention is paid to problem areas.

Remember that before class you do 10 minutes. warm-up, and after Tabata - a cool-down to relax the body.

Gymnastics with an accent is suitable for both a young girl, a woman, a boy or a man.

Emphasis on hips and buttocks

For those who want to tighten their buttocks and remove their sides, this weight loss system is suitable.

Squats

To get the effect of the exercise, it is important to perform it correctly. That's why:

spread your legs slightly wider than shoulder-width apart;
keep your back straight without arching, hands clasped in front of your chest;
sit down and stay in the pose for a few seconds;
knees do not go beyond the toe line;
transfer your weight to your heels;
rise up to the starting position.

Lunges

By including exercise in your workout, you will tighten your buttocks, making them elastic. Don't forget about the correct technique:

the feet are parallel and slightly wider than the hips;
the back is straight, the stomach is pulled in, the knees are slightly bent;
take a wide step forward and squat on your outstretched leg, transferring your center of gravity to it;
the knee is bent at an angle of 90 degrees, the back leg should not touch the floor;
when stepping, the knee does not go beyond the toe;
at the exit, stand up, leaning on your front foot, take the starting position.

The wider the step when lunging, the greater the load on the front leg muscle.

Bridge or pelvic lift

The exercise has an effect on the gluteus maximus muscle and thigh, affecting the abs:

in a lying position, bend your knees, arms along your body;
tighten your buttocks and abs;
Raise and lower your body, holding the plank position for a couple of seconds.

Sumo squat with jumping

Another variation of the squat. Here you will have to jump to get a rounded appearance of your buttocks:

place your feet wider than your shoulders;
turn your socks to the sides;
when performing, do not roll your knees inward, rest your heels on the floor;
get up by jumping in place;
land in your starting position.

If the jump is difficult, remove this element and perform a squat without it.

Emphasis on the belly

A flat stomach and thin waist is the dream of many girls. By doing Tabata exercises, you will quickly lose weight and become slim.

Climbing or horizontal running

This is where the lower abs and oblique abdominal muscles are being worked on, so include this exercise in your workout for effective weight loss:

take an emphasis lying on outstretched arms;
move your arms slightly forward from your shoulders;
tighten your abs and pull your left knee towards your chest, quickly return it to its place;
alternate legs as you perform the movement.

Upper press

A classic and familiar exercise will help pump up the upper abdominal muscles:

in a lying position, place your hands behind your head, elbows pointing to the sides;
As you exhale, lift your body: head, shoulders and upper back.

Lower press

If you want to get rid of the pad in the lower abdomen, then you should do the following exercise:

in a lying position, place your hands under your buttocks;
Raise your legs 90 degrees, do not bend your knees.

Scissors

An exercise for losing weight and working the rectus abdominis muscle will help strengthen your abs and achieve flatness:

in a lying position, hands under the buttocks to relieve tension from the back;
lift your feet off the floor by 10-20 cm;
perform swings in the air, crossing your limbs and imitating the movement of scissors.

Plank jumps

The exercise will increase the load on the abdominal muscles, eliminating fat and helping to tighten the abdomen:

take an emphasis lying on outstretched arms;
spread your legs wider than your shoulders;
perform a jump - press your legs to your chest and squat down;
return to the starting position.

Emphasis on chest and arms

Agree, saggy hand skin will not please anyone. Weak pectoral muscles will not give your bust a beautiful shape, and over time, your breasts may even sag. To avoid such problems, do the following exercises:

Pushups

This is the exercise that will pump up your arms, shoulders and chest:

take an emphasis lying on outstretched arms;
palms are under the shoulders;
hips and shoulders form one line;
Tighten your abs and bend your elbows;
do not arch your lower back when doing push-ups.

Exercise with dumbbells

This activity will tighten the inside of your arms, where the skin often sags:

lying on your back, clasp your hands with dumbbells above your head so that they are in sight;
place your hands behind your head without touching the floor;
take the starting position.

Chest exercise

It is also performed with dumbbells, working on the chest muscles:

lying on your back, keep your arms raised;
spread your limbs to the side parallel to the floor, but without touching it;
take the starting position.

Workout for Beginners

It is noted that training in the Tabata technique is difficult and complex, so you should start small. At first, change the time - 15 seconds. to work and rest. A beginner can avoid working as hard as he can and shorten his weight loss workout to 3 exercises.

Choose classes for the muscle groups you want to work. It is not necessary to do 3 Tabata cycles at once. For the first loads, 1 lap is enough.

Exercises for beginners are built according to the following plan:

squats;
rest;
pushups;
rest;
horizontal running;
rest.

Do not forget about intensive breathing for weight loss, which brings a large amount of oxygen into the body, so fat is oxidized faster. During rest periods, take a couple of sips of water to recuperate.

Lesson plan for advanced

If you feel that exercises for beginners are easy and you have some strength left, then it’s time to move on to the next circular Tabata level. Feel free to complicate your task by adding up to 8 exercises to your workout. Increase Tabata cycles to 3-4. And don’t forget that the movement is repeated 4 times. Perform each element for 20 seconds. with a rest of 10 seconds. Between tabatas, take a breath for 2 minutes.

The enhanced plan would be like this:

squat;
lunges;
horizontal running;
scissors;
push ups;
exercise with dumbbells.

Timers for Tabata training

Following the Tabata protocol is an important condition for the effectiveness of the training. Observing time intervals when performing each exercise, as well as alternating physical activity and rest, allows you to speed up your metabolism and, accordingly, reduce weight.

It is for this purpose that the author of the technique developed a special timer, which signals the need to start or end an exercise, and rest time between approaches and techniques. In appearance, such a timer resembles an ordinary electronic watch and is small in size, making the device convenient to take with you. Today, a timer application for a phone or tablet is also available for gadget users.

Tabata timer - application in Russian for iPhone:

Tabata timer for training
Tabata! Workout 4 minutes a day

Tabata timer - application in Russian for Android:

Tabata Timer - Tabata timer
Tabata Timer: Interval Timer for Training

You can also use the online version of the timer on video:

Tabata timer for 4 minutes with music:

Tabata timer for 4 minutes without music:

Tabata timer for 20 minutes with energetic, pleasant music:

Tabata

18.06.2020 19:41

Author: Fitness trainer Sergey Konstantinov

Coming up with a unique exercise that allows you to quickly and effortlessly get in shape, improve your health and improve your mood is the dream of most adherents of a healthy lifestyle. The modern fitness industry offers dozens of solutions that will appeal to discerning workout enthusiasts. Sports connoisseurs are advised to try Tabata.

Reviews of Tabata training

Alena, 29 years old:

“I was involved in many sports, but when I decided to take up Tabata, I was faced with the fact that my level of physical fitness was not as high as I thought: I didn’t know how to do it correctly, I tried to do “everything at once”, in the end , after the first training I even thought about quitting this business. However, after carefully reading the information, I realized my mistake and began to perform the exercises gradually. I noticed the result after 2 months: I became 4 kg lighter and my waist decreased by 6 cm - a great result! And most importantly, what a time saver, you don’t have to practice for hours, half an hour a day, and your muscles work like a charm! I recommend it to anyone who wants to tighten up their body and remove volume.”

Lisa, 30 years old:

“I haven’t been practicing the Tabata system for very long, but I could evaluate the effectiveness after the first workout. I seem to be a hardy person, I dance and go to the gym, but the next day I literally couldn’t get off the couch. Every muscle in my body ached. I really like that in one workout you can work all muscle groups. Exercises for the chest and abdomen are especially good in this system.

Nastya, 21 years old:

“I have been struggling with excess weight for a long time, and I decided to try the Tabata system by signing up for group classes at the club. At first I didn’t believe in its effectiveness and continued to go to the gym, but after 2 months I realized that I didn’t need it. Six months have passed and I don’t recognize myself in the mirror. I lost 10 kg thanks to Tabata, believed in myself and signed up for additional stretching, so I recommend it to everyone!”

Tags: Excess weight, body, training

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Exercise options

Here are a few exercises that you can use not only to lose fat from your stomach and sides, but also to improve your condition:

Place your feet shoulder-width apart and begin squatting at an intense pace. Do this so that your thighs are parallel to the floor, as indicated in the photo.

Push-ups should be as many as you can handle in the allotted time. If you can’t do it traditionally, then you can kneel down and do the exercise in this position, this will make the task a little easier (for beginners).

Lying on your back, perform a quick twist with your knees bent, lifting your shoulder blades off the floor.

Take dumbbells in your hands, they should be located parallel to your torso, take a wide step, bending your knees.

Use the exercise bike for cardio and acceleration. A treadmill won't work - it won't give you any sudden acceleration.

Jumping rope will also help you combine exercises with strength training.

You can use dumbbells for strength training, if you don't have them available, water bottles will do.

By the way, you need to drink water, but read how much here.

1st minute	2nd minute	3rd minute	4th minute
1 workout	jumping rope	torso twisting	exercise bike	push-ups
2 training	running with high hips	push-ups	jumping with clap above your head	lunges
3 workout	scissor squat	plank kicks	squats	box jumping
4 training	running - acceleration	sitting boat	jumping over the line	squat with dumbbells

When training, carefully monitor your physical parameters: pulse, heart rate and breathing. The rhythm should not exceed 130-160 beats per minute. Breathing should be correct: inhale through the nose and exhale longly through the mouth. The end of classes should be completed with stretching elements.

A more detailed set of exercises can be viewed on YouTube.

You can combine exercises at your discretion, but do not forget about proper nutrition. The appetite will be brutal, so control it. I consider it useless to train and then indulge in fatty and sweet foods and other trash.

That's all for today. Thank you for reading my post to the end. Share this article with your friends. Subscribe to my blog. And let's move on!

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Contraindications for high-intensity exercise

Tabata is a huge load on the heart and muscles. It is not recommended:

pregnant and lactating women;
if you have problems with the cardiovascular system;
people with obesity (from the second degree);
in the presence of weak or damaged tendons and joints;
for problems with blood pressure.

However, none of these points is a death sentence. Before making a final decision, it is recommended to consult with your doctor.

For complete beginners, there is a danger of overloading or incorrect technique. They should approach the Tabata protocol carefully: monitor the execution technique, do not overload the muscles, and allow the body to recover. It is advisable to start with regular gymnastics, and introduce Tabata after the technique of performing basic movements has been formed.

Tabata protocol exercise system for men (8 sets in 4 minutes)

Tabata is also suitable for men - both for weight loss and for developing physical strength. In any case, as a first session using the Tabata protocol, it is recommended to perform the system for beginner men and adjust it to your needs. The basic level for men may be higher than the abilities of beginning girls. It all depends on the genetics and inclinations of a particular person.

Active muscles during the Burpee exercise

For beginners

A good example of a simple workout for beginner men is 3 sets 3 times a week. Before training according to the Tabata protocol, a warm-up is required. A short jog, push-ups from the knees, a short plank and torso twists are suitable for this.

During exercises, you do not maintain maximum speed, but 80-90% of it, in order to maintain pace and technique. Exercises for beginner men:

burpee (military spring);
push ups;
lunges.

Burpees are performed from a standing position. A squat is performed, hands rest on the floor. From a squat you need to jump into a push-up, do a push-up and return to the squat. In the simplified version, the exercise ends at this step, but most often a jump is added:

squat;
push-ups;
squat;
jumping with your arms above your head and landing in a squat.

You can do any push-ups depending on your fitness level. Technique: do not bend the body and lower while inhaling.

During lunges, the chest should be as open as possible. To do this, you can fold your hands behind your head. The exercise begins while standing. Lunge forward with your right foot. The back foot should be behind the front heel.

Lunges

You can avoid touching the floor to avoid falling and maintain control. All leg muscles should be as tense as possible. With a good level of control, you can freeze at any moment during the lunge and hold out for several seconds. After lunging with the right leg, lunge with the left. Legs can be changed by walking or jumping.

During your cool down, be sure to do the following stretches:

bend down while sitting with legs extended (do not bend your knees);
“cobra” (lifting the torso from a lying position on the stomach, resting with hands);
calf stretch;
slowly crossing your arms behind your back.

Each exercise is performed for at least 40 seconds.

Advanced level

With training experience, trained men can perform 6 to 8 sets at a time (completing the workout in 4 minutes). This is how much professional athletes worked in Izumi's first study. It is highly recommended to monitor your heart rate using at least a fitness bracelet.

Between two Tabata sessions, 1 day of rest is required, even at a high level of training.

Warm-up should last 5-10 minutes and include: light running, stretching, push-ups, abdominal exercises, squats, slow turns of the torso and neck, any low-intensity exercises.

Don't neglect warming up

Exercises performed within the time limit of Tabata:

jumping with high knees;
clap push-ups;
running in place (feet touching buttocks);
squats;
“climber” (from the plank with outstretched arms, alternately pull your legs to your chest);
plank

An alternative would be to repeat each movement two cycles. Then the diagram will look like this:

jumping with high knees (2 times);
squats (2 times);
plank (2 times or hold for a minute, skipping rest).

After training, a cool-down is required. It should be the same duration as the stretch, or even longer. You can do the cool-down exercises for beginners, but in two circles.

The purpose of a cool-down is to calm the body after an active workout.

Tabata protocol: effectiveness of exercises for weight loss and principle of action

Principle of the Tabata protocol:

“Sprint phase” - lasts 20 seconds.
“Rest phase” – 10 sec.

Sets are done from seven to eight approaches.

Alexander Shestov

TRX Certified Trainer

Ask a Question

So, the whole secret of the system is in the high intensity of the interval approach, as well as in performing absolutely any exercise in twenty seconds, and resting after them is twenty seconds.

Between seven to eight approaches, take one minute to rest.

All exercises must be done at the maximum speed possible for the person doing the exercise.

With each approach, the number of repetitions increases.

An increasing number of repetitions should not affect the technique of performing all exercises without exception!

The effect of them appears after each workout. Result:

Metabolism improves.
The person continues to lose weight even in the next 3-4 days, even without exercise.

Tabata conducted his first experiments on students. What came out of this amazed not only the test participants, but also himself. In just 4 minutes of the most severe training, the young people were, figuratively speaking, physically destroyed. However, after six weeks of such training, everyone was simply amazed and extremely pleased with the results.

This system is sometimes called prison training. Causes:

The grueling nature of these workouts.
There is a complete absence of simulators or any devices for these activities.

People rightly say that to achieve the goal, you only need the following:

2 m2 of free space.
Iron will.

The main secret to losing weight

The Tabata protocol contains exercises for weight loss:

Hand.
Belly.
Hips.
Buttocks and other problem areas.

The main secret lies in the breathing of the person training, however, this is important in any sport. For comparison:

A bodybuilder, for example, holds his breath before the hardest part of an exercise. The source of the necessary energy is sugar, which is present in the blood.
What happens in the Tabata complex is that you can’t hold your breath, because you won’t have enough strength to complete the complex. Frequent breathing in this case enriches the body with oxygen and this leads to the oxidation of fat (subcutaneous).

In the second case, the energy that burns subcutaneous fat drives the strength of the athlete’s muscles. At the same time, blood enriched with oxygen speeds up metabolism approximately 15 times. This is how a person loses weight.

As already mentioned, even a few days after the training, the muscles are still actively working and recovering. This prolongs the accelerated metabolism, and the body continues to burn subcutaneous fat - it continues to lose weight.

A prerequisite for successful training is maximum effort during training - a person must be very tired, simply, as many athletes say, “killed.”

Regular training is extremely important. The body, getting used to the process of constantly accelerated metabolism, thereby reaches a basic level.

Tabata exercises for weight loss for beginners: the importance of video lessons

Articles are articles, and video materials will help even more, since the material seen in the video, and even accompanied by the necessary explanations, provides the most clear example of the correctness of the training.

You can and should download these materials for viewing - this is evidenced by numerous reviews (especially women write a lot) from people on the forums. This is how the Tabata method is learned as quickly and correctly as possible.

Avoiding incorrect technique in performing the exercises demonstrated is a big deal.

In addition, seeing the athletic, “lean” bodies of instructors who have beautiful, lean muscles and strong abs, a person receives a kind of doping for intense training - an incentive is a great thing.

What is the Japanese Tabata protocol?

Tabata is a Japanese exercise system based on a timed pattern of 20 seconds of high-intensity work followed by 10 seconds of rest. Each 20+10 second cycle is called a set. During the work period, the main goal is to perform the selected movement as quickly and accurately as possible. This requires physical preparation, so in the first days of training it is not recommended to do more than 2-3 cycles. During rest, you must continue to perform the exercise lightly or walk in place, but in no case should you stop completely.

Professor Izumi Tabata

Using this system, you can do cardio for weight loss, strength training, or any other. This protocol is suitable for both beginner men and women and professionals. Can be performed at home or in the gym. Examples of suitable movements are:

jumping;
squats;
running in place;
push ups;
some types of planks;
exercises for the abs.

Tabata requires a warm-up before and after training. This is important in order to warm up the muscles before strenuous work, and after that to smoothly bring the body into a state of rest. As a warm-up, you can use the same exercises, but at a slower pace, concentrating on technique.

Another important element of the system is heart rate measurement, especially for weight loss. It is recommended to measure your maximum heart rate while performing exercises according to the Tabata protocol and immediately after. If your heart rate becomes lower than the previous workout, it is safe to add another set. Most often, your heart rate will rise during the rest period. This is a sign that an oxygen deficiency has been created, and the body is trying to restore it while the pause lasts.

Creating this deficit is the main goal of the Japanese system. Muscles begin to rapidly utilize energy, including accelerated intracellular oxidation of fatty acids. Simply put, fat cells are burned, which is what is needed for weight loss. Here are some rules to achieve this state:

after each Tabata session you need at least 1 day of rest;
overload should not be allowed if the pulse reaches 180 beats per minute;
it is very important to follow the timer and not increase the rest time;
Remember that it is not the duration, but the intensity of the work that is important.

Group training

Advantages and disadvantages of the Tabata training system

The Japanese 4-minute Tabata workout has its strengths and weaknesses. Take them into account when choosing a weight loss program.

pros

effectively eliminates excess fat while preserving muscle mass as much as possible; takes little time, and the results are not inferior to long-term strength and cardio training; increases a person's endurance; does not require special equipment, all you need is a few square meters and quite a bit of free time; a clear training scheme, short-term classes and simple exercises are the secret to the success of the Tabata protocol; speeds up metabolism and prolongs weight loss even after training, since after such exercise the fat burning process lasts up to 48 hours.

Flaws

high risk of injury - without prior physical training, it is very easy to stretch muscles or “earn” another injury; risk of overtraining and sore throat; increased appetite – the intensity and high pace of training leads to an increased feeling of hunger.