At only four minutes, Tabata may be the shortest workout youll ever do.
But make no mistake, youll feel the burn each and every second.
Read on to learn more about this quick but effective workout.
What Is a Tabata Workout?
Tabata is a form ofhigh-intensity interval training (HIIT)that follows a set structure.
To do it, alternate 20 seconds of near-maximum effort exercise with 10 seconds of rest for eight rounds.
Because Tabata workouts are so intense, you should limit their frequency.
These are the minimum physical activity recommendations to maintain a healthy fitness level, per theU.S.
Department of Health and Human Services.
Both methods gauge cardiorespiratory fitness.
The authors concluded that Tabata training challenges bothaerobic and anaerobic energysystems.
Insulin sensitivity is key fortype 2 diabetes preventionand management.
More research is needed to determine if Tabata, specifically, offers benefits for insulin sensitivity.
Again, more research is needed to determine if Tabata has the same effect on blood pressure.
Is a Tabata Workout Good for Weight Loss?
Researchsuggests that HIIT in general may be an effective exercise approach for weight loss and improved body composition.
Gear You Need for a Tabata Workout
You dont need much equipment to do a Tabata workout.
A treadmill allows you to reach a higher intensity quickly, he says.
Plus, it’s possible for you to manipulate the incline for an added challenge.
Moreover, you should check with your healthcare provider if you have an acute or recent injury.
Start with one modified Tabata workout per week and add a second when youre ready for a challenge.
Once your modified workouts become easier, do one traditional Tabata workout per week.
Finally, add a second day of true Tabata, Buckingham suggests.
Training into Tabata is key to establishing a regular regimen you might stick to.
Hamlin has beginners aim for an RPE of six while we determine if their body can handle the intensity.
As you get used to that intensity, work toward an eight, Hamlin suggests.
