When Tabata training range four minutes workout to challenge your stamina and fitness maximum. We reveal why the high intensity interval training makes you fitter and faster than any other training program

In this article
  • What is 'Tabata'?
  • Which brings me Tabata training?
  • How Tabata actually work?
  • Is Tabata Training something for beginners?
  • What do I need for Tabata training?
  • What are the best exercises Tabata?
  • What does a Tabata workout plan?
  • Tabata workouts for beginners, intermediate and advanced
  • Are there special music for Tabata training?
  • Tabata training together 

What is 'Tabata'?

Tabata is one form of high-intensity interval training (HIIT), wherein the alternate short periods of extreme physical endurance load with even shorter recovery phases. Classical HIIT workouts last from 4 to 30 minutes calling the body a maximum and according to studies improve fat burning. A Tabata consists of eight intervals and takes no more than 4 minutes. The Japanese sports scientist Dr. Izumi Tabata had in 1996 conducted a study to improve performance using interval training for athletes of speed skating team. he achieved the best result with the eponymous Tabata principle, which in any derivative today while running, swimming, rowing, as well as with traditional strength exercises - used - - mostly bodyweight exercises even in Crossfit training.

Main condition for Tabata training: You must really give everything
Main condition for Tabata training: You must really give everything

© Maridav / Shutterstock

Which brings me Tabata training?

Quite clear: it burns fat, is fast and very effective. The short intensive units to train your entire cardiovascular system. You improve your aerobic and anaerobic performance in endurance sports, such as when running, swimming, cycling. In the Tabata study, participants were able to increase their anaerobic performance by 28% and their maximal aerobic fitness by 15% within 6 weeks. For football players, handball players and other team sports, the intense interval training is useful. Tabata prepares to extreme, high-intensity game situations such as sprinting before, trained race hardness. And that's not all: Tabata is ideal for losing weight, can tumble your kilos. For the four minutes have it in them, are boosting not only your fat burning immediately. "The stress on the body is extremely high, so that even after abundant energy is burned," says fitness expert and trainer Markus Bremen Cologne. Through this so-called post-fire effect your metabolism runs 12 to 24 hours after Tabata unit still in full swing. Another advantage: Tabata training is versatile, works with persistence units as well as with strength exercises, such as exercises using your own body weight as pushups, squats, burpees and mountain climbers. The only condition: You must really give everything during the loading phase. "Whoever does not give full throttle here, might as well stop," says expert Bremen. So if the connection is not really flat, and another round on the treadmill goes, has done something wrong.

>>> To accelerate fat burning in his sleep at

Tabata training consists of eight intervals
Tabata training consists of eight intervals

© Wavebreakmedia / Shutterstock

How Tabata actually work?

Strictly speaking, there is a real Tabata training from 8 intervals. An interval consists of 20 seconds training at an extremely high load (170% of VO2max), and 10 seconds rest together. Between intervals, there are no additional breaks. So a Tabata takes 4 minutes. VO2max is a measure of endurance performance and indicates the maximum amount of oxygen that receive a person under loading, transport and can utilize in the cells. The value is by breath analysis or Cooper test (maximum distance you can walk in 12 minutes) is determined. The loud Tabata required 170% of VO2max therefore mean in plain language an incredible burden that will probably never reach a normal weekend warriors. However, the participants in the original study were also world-class athletes of the Japanese Olympic team. This does not mean that you now have to do without Tabata workout. For you load applies for the 20 seconds: Put everything! Always go to your limits! Plus: warm-up and cool-down is not forgotten. A true Tabata workout should more than 4 minutes - take more like 20 minutes.

>>> The perfect warm-up for every workout

Is Tabata Training something for beginners?

Box Jumps in Tabata

Well suited for Tabata Workout: box jumps - © Dean Drobot / Shutterstock

Stars, shortness of breath, utter exhaustion. Tabata training will lead you to the limits of your power and endurance. Therefore, beginners should get careful in training. Finally, the original subjects were 1,996 professional athletes. So keys to zoom slowly to the maximum intensity. Try it first with only four intervals and gradually increase. Choose exercises that you know and where you can adjust speed and intensity well. If you have problems or diseases of the heart / circulatory system, Tabata training is not for you. Talk in any case with your doctor.

What do I need for Tabata training?

Not much. You can Tabata training everywhere with all sorts of exercises (sprints, squats, burpees ...) to run. For example, at home without equipment with bodyweight exercises. In order to determine the time intervals accurately recommend a good timer. For 20 seconds at full throttle you are guaranteed can not count. 

What are the best exercises Tabata?

In addition to classic endurance sports units (sprinting, swimming, biking) you can perform the Tabata method with any kind of fitness exercises. Particularly well Bodyweight exercises are - that exercises using your own body tissue layer that address as many muscles. Classical Tabata exercises are about:

  • squats 
  • Box Jumps 
  • pushups 
  • climber
  • Burpees 
  • Jumping Jack (jumping jacks) 
  • pull ups 

More Tabata exercises for beginners, intermediate and advanced in the video can be found here

The best Tabata exercises as video
The best Tabata exercises as video
19 pictures
© Christine Liebold

What does a Tabata workout plan?

To create a Tabata workout plan is simple. Note You only need the required 8 intervals with the respective load 20 seconds and 10 seconds recovery. Here's a Tabata workout plan example with bodyweight exercises:

Warm-up

5 minutes of jumping jacks and shadow boxing alternately

Tabata 1.1

20 seconds Burpees

pause

10 seconds

Tabata 1.2

20 seconds Box Jumps

pause

10 seconds

Tabata 1.3

20 seconds Ups

pause

 10 seconds

Tabata 1.4

20 seconds climber

pause

10 seconds

Tabata 1.5

20 seconds Burpees

pause

10 seconds

Tabata 1.6

20 seconds Box Jumps

pause

10 seconds

Tabata 1.7

20 seconds Ups

pause

10 seconds

Tabata 1.8

20 seconds climber

pause

10 seconds

Cool down

5 minutes of jumping jacks and shadow boxing alternately

Tabata entire time = 4 minutes
Warm-up cool-down = 10 minutes

perform this Tabata unit 4 times a week. Important: Increase the intensity gradually!

A Tabata workout plan can consist of just one exercise. Example: indoor cycling or sprinting. Here you should for the warm-up, cool-down and select the recovery breaks loose cycling on the exercise bike or easy running / walking. There is a Tabata only from a power exercise, you can also complete several Tabatas with different exercises in a row. For example a combination of 4 Tabatas:

  • Tabata 1 squats (8 intervals a load 20 seconds and 10 seconds rest)
  • Tabata 2 deck support (8 intervals a load 20 seconds and 10 seconds rest)
  • Tabata Burpees 3 (8 intervals a load 20 seconds and 10 seconds rest)
  • Tabata 4 climber (8 intervals a load 20 seconds and 10 seconds rest)

Duration = 16 minutes (+ about 10 minutes warm-up and cool-down)

Tabata workouts work without or with accessories
Tabata workouts work without or with accessories

© Baranq / Shutterstock

Tabata workouts for beginners, intermediate and advanced

Tabata workouts function with or without accessories. Beginners should start first without equipment (weights, etc.) in order to concentrate fully on the practice and execution, such as jumping jacks, jump on the spot and climbers. Beginners can also change the Belastung- and break times: pump iron for about 10 seconds, pause 20 sec. Professionals, for example, use sling trainer (TRX trainer), resistance bands, Kimmzugstangen, stability ball, dumbbells and kettlebells to complicate the exercises.  

Here is an example of a Tabata workout for beginners in the video:

give everything, that's the motto at the Tabata training. This workout burns your fat reserves remaining in just 16 minutes a day.
Tabata workout for beginners in video