Tabata is a high-intensity workout method that takes a very short amount of time. Despite the brief duration of the exercises, Tabata ensures both an improvement in health and effectiveness in weight loss. Consequently, it can bring significant changes to your physical appearance, endurance, and mental well-being. Tabata is a fitness training method that can be applied to both men and women.
Compilation of Tabata Exercises for Men from Easy to Difficult
High Knee
This is an excellent exercise for toning the glutes. When combined with knee lifts, it further strengthens the thigh muscles.
Technique: Stand on one leg and lift the other leg so that the thigh is perpendicular to the torso.
Execution: Perform the high knee jumps as quickly as possible for one minute. Rest for 10 seconds after every 20 seconds, then continue the exercise.
X – Crunch
This is a Tabata exercise for men that effectively reduces belly fat and tones the glutes.
Perform it in the following three steps:
Step 1: Lie on the mat with arms and legs spread wide, keeping your legs as straight as possible.
Step 2: Crunch your body so that your left hand touches your right foot. Always keep your arms straight.
Step 3: Repeat with the opposite side.
Jumping Jack
This is a Tabata exercise for men designed for rapid full-body fat reduction. Different muscle groups continuously stretch and contract, burning excess fat. The continuous jumping motion can be tiring, but try to keep moving continuously for the best results in terms of flexibility and endurance.
Perform the exercise as follows:
Step 1: Stand straight.
Step 2: Jump with legs spread as wide as your shoulders while simultaneously swinging your arms over your head. Repeat this movement every 20 seconds of exercise, followed by a 10-second rest.
Heeltap
The Heeltap is an exercise that effectively strengthens the muscles around the hips and sides of the waist.
Step 1: Lie on the mat, slightly raise the upper body, and extend both arms along the sides of the body. Bend your knees so that the soles of your feet are still in contact with the floor.
Step 2: Keep the lower body still and lean the upper body to the left so that the left hand touches the ankle.
Step 3: Return to the starting position and repeat the movement, but switch sides.
Mountain Climber Plank
This exercise primarily targets the abdominal muscles, thighs, and arms.
Step 1: Start in a push-up position with straight arms.
Step 2: Gradually bring your right knee towards your left elbow.
Step 3: Repeat the movement with the opposite side.
Bicycle Crunch
This Tabata exercise for men is similar to the motion of cycling but is performed in a lying position.
Follow these 4 steps:
Step 1: Lie on your back, press your lower back down, and slightly raise your shoulders.
Step 2: Lightly place your hands behind your head. Remember to use your hands as a support, not to lift your head.
Step 3: Lift both legs like in a cycling position, alternating between one extended and one bent leg. Simultaneously use your abdominal muscles to lift your body, touching one elbow to the opposite knee.
Step 4: Switch sides and repeat continuously for 1 minute.
Reverse Crunch
The Reverse Crunch directly impacts the abdominal and hip area, helping to eliminate excess fat and firm the abdominal muscles.
Step 1: Lie on your back with legs extended straight on the floor and arms along the body. Palms face down and stay fixed throughout the exercise.
Step 2: Lift both legs so that the thighs are perpendicular to the mat and the calves are perpendicular to the thighs.
Step 3: Lift your hips off the floor with legs extended straight perpendicular to the floor.
Step 4: Slowly lower your legs and return to the starting position.
Step 5: Repeat for 1 minute, exercising for 20 seconds and resting for 10 seconds.
Squat Jump
This exercise mainly impacts the front and back thigh muscles, glutes, and calf muscles.
Follow these 5 steps:
Step 1: Stand straight with feet shoulder-width apart, looking straight ahead. Clasp your hands tightly or cross them in front of your chest.
Step 2: Assume a Squat position, lowering your body until your thighs are parallel to the floor.
Step 3: Press down on your heels and jump as high as possible.
Step 4: As soon as your toes touch the ground, immediately return to the initial Squat position.
Step 5: Repeat the above 4 movements for 1 minute, resting for 10 seconds after every 20 seconds.
Burpee
Perform the exercise as follows:
Step 1: Stand comfortably straight, arms raised high above the head.
Step 2: Lower into a Squat position then place your hands forward, slightly lifting your heels.
Step 3: Jump your legs back into a push-up position and do a push-up.
Step 4: Jump back into a squatting position.
Step 5: Jump as high as possible, returning to the initial standing position.
Continuously perform this movement for 1 minute and you will feel the calories burning.
Narrow Stance Squat
The Narrow Stance Squat, often done with the support of a barbell, targets the glutes, calves, and lower back.
Step 1: Stand straight with feet close together, narrower than shoulder width.
Step 2: Place a barbell behind your shoulders, slightly lower than the neck.
Step 3: Lower the barbell by bending your knees until the thighs and calves form an angle smaller than 90 degrees.
Step 4: Lift the barbell and return to the starting position.
Step 5: Repeat the movement for your set number of repetitions.
Note for Safe and Correct Tabata Exercises for Men A basic Tabata workout consists of 8 rounds, exercising at high intensity for 20 seconds and resting for 10 seconds. Therefore, the minimum exercise time should be 4 minutes. It is recommended to practice Tabata 1 – 4 times per week and alternate days to allow muscles and the heart to rest and recover in time. Beginners should start with 1 – 2 sessions per week and gradually increase the limit. Before exercising, you should warm up for 5 – 10 minutes. Light cardio exercises can be used for warming up. Observe and follow the correct technique as detailed in the instructions. Since Tabata exercises are high intensity, incorrect practice can lead to injuries. After completing the required intensity and duration, you should also stretch and take 3 – 5 minutes to allow the body to gradually return to its initial state. Tabata is a method that consumes a lot of body calories, so it is necessary to build an appropriate nutrition plan.
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