Tabata Workout For Fat Loss and Time Efficiency

What is the tabata routine and how can it be of help with fat loss and maximizing time?

If you’re experienced in the health and fitness world, you’ve likely heard the term tabata or tabata workout. And if you were anything like me when I began, you probably haven’t looked up what it actually means or stands for.

The tabata workout is an advanced workout routine developed by the head coach of the Japanese speed skating team. The coach who developed the tabata routine is Izuma Tabata.

Some may compare it to high intensity interval training or sprint training, but in my opinion, it is a shorter, but more intense and advanced version of something like sprint training.

How to complete a Tabata workout:

A tabata style workout follows a certain structure, but is not limited to any specific exercise or specific method.

The structure goes as follows:

• 20 Seconds of intense work on a specific exercise
• 10 seconds of rest
• Repeat 20 second work period, followed by 10 second rest period, for 3-4 minutes

I also like to warm-up before this advanced routine, and highly recommend all even thinking of participating in a tabata-style workout do so also. I tend to focus on joint mobility and bodyweight exercises as a warm-up.

I then complete 20 seconds of high intensity work on an exercise, such as the sprint, rest for 10 seconds, and then repeat this pair for 3-4 minutes.

Following the tabata-specific 3-4 minutes, comes a cool-down session with light work and stretching of tight muscles.

Does tabata offer benefits over traditional methods?

This type of workout may seem short, but it is also very intense and requires massive amounts of attention to form on the respective exercise and attention to bodily signals of pain or fatigue.

Pushing yourself beyond your limits is not recommended when it comes to tabata because of its intense nature.

Now, with all this attention to form and bodily signals, comes specific benefits including a large metabolic boost following the bout of exercise.

Additionally, this form of exercise renews interest in exercisers because of its unique nature and its brevity. As you can probably imagine, there are beneficial changes that may occur to anaerobic capacity.

The tabata protcol has long been used as a routine to break through plateaus and really set up a fat loss friendly environment within the body.

How to use a Tabata workout within your workout routine:

As I previously mentioned, the tabata-style workout is not to be used in large amounts. This is a very intense form of exercise meant to be done on a fresh body free of excessive fatigue and soreness.

The weeks I do Tabata, which is not every week (I recommend taking breaks) usually include two strength training workouts and two tabata workouts.

Most fitness experts I’ve studied have recommended no more than two tabata workouts a week, and for most, just one a week. Additionally, the first few times doing tabata should be spent focusing on form and getting use to the intensity.

If you already have high intensity cardio sessions within your routine and would like to try tabata, I recommend dropping the extra cardio sessions and strictly focusing on strength training and limited tabata (until you adapt to its nature).

If used properly, I truly believe the tabata protcol can improve your fitness and bring you closer to your goals.

Guest Post: This article was published as part of the Guest Post Series. Guest posts come from leading experts in weight loss, health, and fitness. The series tries to bring a diverse range of perspectives on the critical issues of our time. The views expressed in this article are solely that of the author and do not necessarily represent the views or opinions of WeightLoss7.Net.