Tabata is an effective full-body fat reduction exercise for both men and women, which includes Bicycle Crunches, Reverse Crunches, X Crunches, Heel Taps, or Jumping exercises. Tabata not only strengthens the body but also helps in height growth, improves circulation and respiration, enhances the musculoskeletal system, and quickly burns excess fat for weight loss. However, Tabata is not recommended for people with weak health who cannot endure the intensity, and it is less effective for individuals with significantly high body weight.
I – Understanding What Tabata is
Tabata is a high-intensity training method effective in eliminating excess calories. It is a popular form within High-Intensity Interval Training (HIIT).
With this training approach, you can burn excess calories during the workout, achieving optimal results in fat reduction.
The name ‘Tabata’ originates from its inventor, Izumi Tabata, in Japan. Each Tabata exercise consists of 8 rounds of 20 seconds of activity followed by 10 seconds of rest. Beginners may find this challenging.
In theory, this training method can be applied to various activities like running, cycling, etc. However, it yields the best results when combined with exercises that quickly increase intensity.
Experts say that correctly performed Tabata training can feel like “torture” for 4 minutes but with excellent calorie-burning results.
In reality, 4 minutes of Tabata training can burn up to 360kcal, more effective than an hour of cycling for weight loss.
II – Benefits of Tabata Training
Experts have identified several health benefits of high-intensity training:
- Effective Height Increase For those wondering if Tabata can increase height, rest assured, it is an excellent method, especially for those in their growth years.
- Improved Circulation and Respiration Proper Tabata exercises enhance metabolism, maintain a healthy cardiovascular and respiratory system, and prevent respiratory issues.
- Increased Muscle and Bone System, Reducing Muscle Loss During Weight Loss A great benefit of Tabata is strengthening the musculoskeletal system. Unlike other exercises, it reduces fat without causing muscle loss.
- Time-Efficient and Requires Minimal Equipment Each exercise lasts only 4 minutes and usually doesn’t require complicated equipment, making it convenient and time-saving.
- Burns Excess Fat, Optimizing Weight Loss For those seeking quick fat reduction, Tabata is an excellent choice. It can double the metabolic rate compared to regular exercises.
Research shows each minute of Tabata can burn 13.5 calories, with cases of losing 11kg in 25 days. An average person burning 1800kcal/day can reach up to 2500kcal/day with Tabata, maintaining muscles effectively.
III – How to Do Tabata Correctly and How Much is Enough?
Though beneficial for health and weight loss, the correct frequency and method of Tabata are not well-known.
#1 Duration
Experts recommend 4 minutes of Tabata with 8 rounds, each consisting of 20 seconds of exercise followed by 10 seconds of rest.
#2 Pre-Exercise Considerations
Choose suitable cardio exercises and warm up properly to avoid injuries and muscle soreness.
#3 Post-Exercise Considerations
Spend 5 minutes relaxing muscles after exercise, as Tabata can be very exhausting.
Note that diet is essential to avoid excessive nutrient intake leading to weight gain.
#4 Should You Do Tabata Every Day?
High-intensity exercises like Tabata should not be done daily. Suggested frequency:
Beginners: 1-2 times/week
People with poor health: 2 times/week at moderate intensity
Not recommended more than 3 times/week.
Also, combining music can enhance workout results.
IV – Tabata Exercises for Quick Weight Loss for Men and Women
If unsure how to exercise effectively, consider the following exercises:
1.Bicycle Crunch – Tabata Exercise for Belly Fat
An excellent exercise for burning abdominal fat for both men and women, mimicking the action of cycling while lying down.
- Step 1: Prepare a mat, wear comfortable clothes
- Step 2: Lie on your back, let your back press the carpet face
- Step 3: Knit your hands to support your head when performing
- Step 4: Raise your legs up and proceed as a cycling position
- Step 5: Do the fastest for the first 20 seconds, repeating 4 sets
2.Reverse Crunch – Tabata Exercise for Abdominal Muscles
Directly impacts the abdomen and hips, ideal for a toned belly.
- Step 1: Lie on the floor, bend your legs, put your hands under your buttocks
- Step 2: Super abs and then push your lower body up to curl your abs
- Step 3: When pushing the lower body, the 2 scales straighten
- Step 4: Place both hands under the waist and raise them up to increase effectiveness
- Step 5: Perform 4 rounds.
3. X Crunch – Tabata Exercise for Women’s Abdominal Fat
Effective for reducing belly fat and toning the buttocks, suitable for postpartum women.
- Step 1: Lie on the mat in an X shape and relax your body
- Step 2: Inhale and bend so that your left hand touches your right leg
- Step 3: Bring the body back to its original state and then exhale
- Step 4: Continue to inhale, then bend so that your right hand touches your left leg and exhale when you return to the original state
- Step 5: Perform for 4 rounds.
4. Heel Tap – Effective Home Tabata Exercise for Full-Body Fat Burning
Targets belly fat, back, hips, and shoulders. Just need a mat to perform.
- Step 1: Lie on the mat, upper body slightly raised, arms straight
- Step 2: Hold your lower body and lean your upper body to the left so that your left hand touches your left heel
- Step 3: Return the body to the initial state and then lean to the right so that the right hand touches the right foot
- Step 4: Perform in 4 rounds.
5. Jumping – Tabata Exercise for Full-Body Fat Reduction
High-intensity jumping suitable for both men and women, burning fat effectively.
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