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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