The Tabata method is a type of high-intensity workout, such as HIIT, which allows you to burn fat, tone the body and dry the belly by spending only 4 minutes a day. That way, this is the ideal training plan for those who have a short time after work to go to the gym, for example.
During this workout plan 8 different exercises are done that work several muscle groups for 20 seconds, interspersed with 10 seconds of rest between each one. During the 20 seconds of exercise you should try to make as many repetitions as possible. This allows you to optimize localized fat burning while toning the muscles, making them stronger.
Since the Tabata method is a high intensity workout it is advised mainly for those who already practice some physical activity. So if this is not your case, you should consult a general practitioner to assess your physical condition before starting the workout.
Complete training plan
Before starting the workout plan you should have near you a timer to properly monitor the time you are doing the exercise. The exercises are:
1. Mountain Climbers
This exercise is great for working the muscles of the legs, back and especially the abdomen. To do this you should put yourself in the plank position, as if you were doing a flexion, but, keeping your arms stretched, bend one knee and pull it close to your chest. Go alternating your legs as if you were climbing a mountain.
Exercise time: 20 seconds + 10 seconds rest.
2. Squats
The squat exercise allows toning the buttocks and thigh muscles. Make a traditional squat and climb back up. Then lower back into the squat position without moving your feet and repeat until the end of time. To do this exercise is essential to maintain a good posture, so see how to do a squat properly.
Exercise time: 20 seconds + 10 seconds rest.
3. Bicycle abs
This type of abdominal is a more intense way of training the whole muscle group of the abdomen. To do it, simply lie on your back on the floor and then lift your legs, doing pedaling movements in the air. To avoid back pain, place your hands under the back and try to keep your back against the floor.
Exercise time: 20 seconds + 10 seconds rest.
4. High knees
The exercise of high knees allows to strengthen and tone the muscles of the legs, abdomen and back. To start the exercise just stand up and then jump pulling one knee, at a time, as much as possible up, alternating throughout the exercise time.
Exercise time: 20 seconds + 10 seconds rest.
5. Traditional Abdominals
The traditional abdominal is one of the simplest and most effective exercises to work the abdomen. To do this, lie down with your back to the floor and bend your knees, supporting your feet on the floor. Finally, try to lift the back of the floor as much as possible while looking at the ceiling. Repeat as many times as you can.
Exercise time: 20 seconds + 10 seconds rest.
6. Burpees
The burpees are a type of exercise quite complex that allow to work almost all the muscle groups, from the legs, to the arms, the abdomen and the back.
To make a burpee, stand up and then lower until you are in the squatting position. In this position, bring your hands down to the floor and push your feet back until you are in the plank position. Then return to the crouching position by pulling your feet close to your body and back up. Repeat until exercise time is over.
Exercise time: 20 seconds + 10 seconds rest.
7. Push-ups
This exercise allows you to work the muscles of the chest, arms and abdomen. In this exercise, you should do a traditional flexion, keeping your arms shoulder-width apart and going down to a 90-degree angle with your elbow. If it is too hard, leave your knees flat on the floor.
Exercise time: 20 seconds + 10 seconds rest.
8. Polichinelos
Punching is a great way to work on all the muscles in your body, while regulating your heart rate. To do it correctly stand up and then take a small leap while opening your legs and arms. Immediately afterwards close your legs and arms. Repeat until exercise time is over.
Exercise time: 20 seconds.
When you finish the exercise plan be sure to stretch your muscles and relax, to prevent muscle damage and allow your heart rate to be reduced and regularized. Here are some stretches you can do after training.
How to boost training results
To get better results and achieve your training goal it is very important to take care of food For this, see a video of Tatiana Zanin where everything is explained about what should be the diet of those who train:
