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Tabata Workouts for Weight Loss and Muscle Gain

Have you ever heard the term "Tabata training"?

You've probably read some articles about how it can benefit your health and physique, but what is it exactly?

The Tabata protocol is a form of high-intensity interval training (HIIT) that has been proven to promote weight loss by increasing metabolism and burning calories. This four-minute workout consists of eight rounds of 20 seconds of work followed by 10 seconds of rest. Tabata also helps enhance performance while improving power and agility.

And this is not all. Tabata training can be used to build muscle mass, increase your endurance, increase your metabolism, help you burn more fat during exercise.

If you are curious about how Tabata works, check out this article written by + Greg Nuckols of the Gatorade Lab Team on his blog " Active Living Research ".

So, why is this workout so effective?

One thing that sets the Tabata protocol apart from other interval training is that you work with high intensity for 20 seconds, followed by a leisurely 10 seconds.

When you work out at this intensity, your muscles burn so many calories per minute that they start to hurt. This pain signals your brain to keep burning more calories to determine how much damage was done. If you want to lose weight, the frequency of doing the exercise must be increased over time. If you increase the frequency, your metabolism will be boosted even more.

When Tabata was compared to other forms of training, it was found that it produced a more excellent hormonal response. When a more fantastic hormonal response is present, more fat will be burned during exercise.

The Tabata training takes just four minutes because 20 seconds of high intensity can cause the body to lose its ability to keep up at this pace after about 150 seconds or less. This is why a 10-second rest period was added. The "Tabata interval" is 20 seconds of high-intensity followed by 10 seconds of rest, repeated eight times. By the end, you have done four minutes of high-intensity exercise.

This method can also be applied to any exercise – cardio or weight training – and the results are remarkable.

You do not need to use a Tabata timer or a metronome for this workout either. As long as you have a stopwatch, you are ready to go. All you have to do is set the stopwatch for 20 seconds (or whatever your goal time is). Then, start the 10-second rest period, and after that, repeat the 20–10 intervals.

There are many ways to implement Tabata training into your life. You can even do Tabata while walking and get the results you want. If you're going to make Tabata training even more challenging, add weight to your body while walking, jogging or running.

Another thing that makes Tabata training so effective is that it involves the entire body and its major muscle groups. The abdominal muscles, lower back, glutes and legs are worked directly when performing the exercises. Performing this workout is also an effective way to work on the core of your body.

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HIIT Workouts to Achieve Your Goals

You may not realize it, but you already know a few HIIT Workouts. You've probably heard of "Tabata Workouts" and the "Martin Workout," both of which are HIIT workouts, albeit less time-intensive than other variations. However, high-intensity interval training is a must to get the most out of your body and how it functions. It can help you get leaner, more muscular, or even healthier.

The boring HIIT workout on the block, generally known as Sprinting, involves short bursts of utter intensity on either a treadmill or outside. The sprints are typically 30 seconds long, with 10-second rests in between each sprint. This may not sound very hard until you start running for thirty seconds straight. That's when you'll find yourself gasping for air and begging to take breaks. You'll also notice a major change in your body as you become leaner and more toned. And, of course, you can always switch it up by doing mountain climbers or even burpees.

HIIT workouts tend to be more popular among men than women because most HIIT workouts involve one of three things: running, lifting weights, or using the rowing machine. While these may not be "girly" workout options, they can benefit any man or woman looking for a quick and effective workout. If you're a guy, here are five HIIT workouts to consider.

Hitachis

These exercises can be performed anywhere, but the best place is the top of a stair or a pull-up bar if you have a high-enough ceiling. This exercise combines a variety of different calisthenics movements, including pushups and chin-ups. This workout can provide an intense calorie burn and will get your heart pumping.

Ingredients:

Pull up bar or high stairway.

Water bottle or kettlebell, optional

Set Up:

1. Grab hold of a pull-up bar and perform a set of chin-ups.

2. Try to get at least eight repetitions.

3. If you don't have a pull up bar, find a high stairway or platform and perform regular push-ups until you've done eight repetitions. When you've completed your set of chin-ups or push-ups, it's time to get ready for your next one.

4. Place the pull up bar somewhere along the stairs, preferably an area where you can really make sure that you're in a comfortable position.

Now, grab hold of the bar and lower yourself to do a set of push-ups. Try to do at least eight repetitions before raising yourself up for your next chin-up or push-up. Continue in this fashion for about twenty minutes or until exhaustion.

Squat Jumps

Squat jumps are an intense cardio exercise. This is a great workout for guys who want to build some serious leg muscles, which is reason enough to try it out. To perform this workout, squat down and jump as high as you can. You'll get the most benefit from this workout if you can perform about three sets of ten repetitions. Squat jumps are one HIIT workout that is best performed outside on grass or some other soft surface.