Tabata Workout and 9 Tabata Exercises Explained

 

If you are a working person, or a busy parent or student, this is the best workout for you because it just takes about 4-5- minutes.

It is imperative to note that Tabata isn’t just for anyone, you need to be very strong and resistant because this is a high intensity and vigorous workout, where start & stop will be its routine.

 

The best part is when you don’t have time, you can just do this workout 4-5 times a week at home and it will help you to lose calories, drop pounds and lose fat accumulation which other workouts have not been effective for.

Before commencing this workout, it is imperative to get a green signal from the doctor.

 

Listed below are 9 Tabata Exercises:

 

1.            Bicycle Sprints – you can do this at home by pedaling a bicycle in full speed for around 20 seconds and after a 10 second break continue this for the next 4 minutes. Make certain you have a decent pair of sneakers or shoes for this.

 

2.            Jumping Rope – take a jumping rope and jump vigorously with great speed for 20 seconds, and then halt for 10 seconds, continue for 4 minutes. You cannot stop until 4 minutes are up.

 

3.            Swimming –swimming is said to be the best workout for your whole body, but you need to do it quick, non-stop with high intensity. So swim at good speed for 20 seconds and then halt for 10 seconds, continuing for 4 minutes. Your diet needs to be healthy and nutritious while you are on this workout.

 

4.            Running – Run at full speed for 20 seconds, followed by a 10 second halt and continue this for 4 minutes. You need to hydrate yourself and drink a lot of water.

 

5.            Hindu Squats – just like basic squats, Hindu squats requires you to bend lower till you reach the floor. This workout is great for your calves, legs and hip muscles. Continue this for 20 seconds, halting for 10 seconds and then continue again for 4 minutes.

6.            Hiking – It can be done at a hilly place or in the gym or even on a staircase. So climb up at full speed for 20 seconds, halt for 10 seconds and continue for 4 minutes.

 

7.            Hand Stand Pushups – You need to stand on your hands with wall support and bend your elbows to balance your body. Do this for 20 seconds with a 10 second halt, and continue for 4 minutes. This will increase blood flow and help you tone down your muscles.

8.            Weight Bench Hop Over – this is not a cake walk, it needs attentiveness, skill and co-ordination. Find a weight bench and put your hands on it and jump at full speed and continue this for 20 seconds with a 10 second break and once again continue this for 4 minutes while your hands are stationed on the bench at all times.

9.            Box Jump – use a box with a height till your knees; jump up on it and then back on the ground at full speed for 20 seconds, with a 10 second halt and continue this again for 4 minutes. If you do this often, you will drop a lot of calories and your body will become more flexible.

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Top 9 Benefits of Dance Fitness
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Top 9 Health Benefits of Dance Fitness

Dance and music are not only forms of art, but they are your way to good health and happiness.

 

There are various kinds of dance forms, but you need to find out what amuses you and which form of dance interests you the most, and you fill find developing a passion towards it.

You can dance at your convenience, while bathing, while changing your clothes or while just cleaning your room.

 

Listed below are the primary benefits of dancing:

 

1.            Dropping calories and toning down your body

 

As you dance with vigor, you are exercising the parts of your body, and this helps you to burn calories and drop a few pounds. Let’s just say dance is the best workout.

It is imperative to hydrate yourself time and again, and keep drinking water as you perspire from the vigorous dancing.

Make it your passion, and dance regularly, and you will be surprised to see how many pounds you have actually dropped!

2.            Movement Skills & Coordination

 

Dancing is nothing but grooving and moving in co-ordination with the music. Hence while dancing you begin to develop and nurture movement skills as well as good co-ordination. More often than not models, actors and people in the glamour industry incorporate dance forms in their workout routine because this helps them on screen as well as on the runway. Dancing makes you more agile, flexible and more graceful as well.

 

3.            The perfect stress buster

Dancing is the perfect stress buster because when you are dancing, it is just your body and the music and you can shut the world out. You don’t need to go out of the way, you can just put on some beats and dance while vacuum cleaning or in the shower after a long stressful day of work and you will feel fresh and vibrant after that.

4.            Helps our Brain

 

Various dance forms require a lot of co-ordination and attentiveness which have various benefits for the brain. It does not only improve memory by attempting to memorize the steps, but also keeps the brain alert and attentive.

 

5. Toughens up & Tones our Body

 

The majority of muscles in our body are forced to work during dance. Consequently, they tighten up with continuous dancing and help in giving you a perfect toned body. However, keep in mind that muscles which aren’t used waste away. Hence make sure to get the volume high and dance for minimum of half an hour before hitting the bed.

 

6.            Confidence booster

 

People can be shy, have stage fright and may have persisting self-doubt and hence will never be able to perform in front of an audience. Dance and repeated dance practices will be a confidence booster because you will ace your dance moves. If you are scared or apprehensive, you can take private lessons and perform during small gatherings or family functions.

7.            A great platform to connect with others

 

Dancing helps in connecting with new likeminded individuals who have equal passion for music, which helps in making new friends. Besides this, happiness toughens up the immune system for a better health.

 

8.            A good Hobby

 

If you don’t have a hobby and you are lethargic and bored, you tend to eat a lot f carbs and sugar, or even go into depression so in your free time, you can just dance at home as a hobby. You don’t even need to be alone, you can find people with similar interests and call them over and dance together. You can even do this with your spouse and dance on slow music.

9.            Keeps you healthy

Helps in Preventing Diseases & Medical Conditions

 

Dancing increases your heart rate and increases blood circulation which prevents diseases and medical conditions in your body.

 

Dance does not only increase heart rate but also helps eliminate toxins from your body and it de-stresses you. Hence, keeping you healthy- physically as well as emotionally!

 

Just make sure that you don’t have any medical condition which will aggravate with dancing.

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