TABATA training - 5 effective exercises for burning fat quickly
TABATA exercises are suitable for anyone who wants to lose weight or achieve sporting goals quickly and effectively in a short space of time.
The TABATA workout is a special form of High Intensity Interval Training (HIIT). TABATA training is characterised by a very short and high-intensity alternation of exertion and recovery. The body is required to perform at maximum power for 20 seconds, followed by a 10-second break. Typically, 8 of these intervals are performed in 4 minutes. The rapid alternation of exertion and recovery significantly accelerates the burning of body fat.
Advantages of TABATA training
1 TABATA training beats moderate exercise
4 minutes of high-intensity TABATA training is just as effective as 60 minutes of endurance training on the cross trainer. Scientific studies show that there are no significant differences when it comes to improving oxygen uptake and endurance performance. Exercising at maximum intensity in the shortest possible time causes the heart rate to rise more rapidly than would be the case with moderate endurance training.
2. muscle maintenance and strength endurance
Doing as many squats, press-ups or burpees as possible in 20 seconds ensures rapid muscle fatigue while strengthening at the same time. 8 exercise sets within 4 minutes quickly increase the repetitions to 50 - 75. The more muscles are used during a movement, the more effective TABATA training becomes.
3. maximising fat burning through TABATA training
To return to normal after high-intensity exercise, the body has to expend energy again. This means that the metabolism is still active hours after the workout, consuming calories and consequently burning body fat. This so-called afterburn effect increases the energy requirement during the resting phase.
4. significant increase in performance in a very short time
Scientific studies have shown that TABATA training significantly improves maximum oxygen uptake per minute, as the body has to absorb and process as much oxygen as possible for a short period of time. A phenomenon that is not achieved with moderate training. Continuous training of maximum oxygen uptake shifts the anaerobic threshold upwards towards the maximum oxygen uptake capacity. This means that aerobic and anaerobic endurance capacity are trained equally. That is healthy! Regular endurance training has been proven to strengthen the cardiovascular system and has a positive effect on general well-being.
How does TABATA training work?
The short TABATA workout is perfect as a supplement to a moderate endurance session. Performed 3 times a week, it increases the positive effects of a training plan to lose weight. The clearly defined exercise cycles can be implemented quickly and easily. The training begins with a short warm-up phase for the muscles to prepare the musculoskeletal system for the intensive exercise.
- Warm-up phase: 5 - 10 minutes
- Exertion phase: 20 seconds maximum exertion
- Recovery phase: 10 second break
- Total duration: This rhythm is repeated 8 times. This results in a total duration of approx. 15 minutes.
TABATA training and EMS?
There are different ways of combining EMS and TABATA:
1. use of EMS during TABATA
During wireless EMS training with the Antelope textiles, the often fast movement sequences are not restricted by cables or Velcro fasteners. Electro-muscle stimulation makes the individual exercises more effective and allows you to train even more efficiently.
2. regeneration with EMS after the TABATA
In addition to a strength and endurance programme, the Antelope Go app also offers a massage mode, which is used by professional athletes in particular to shorten the regeneration phases. The use of EMS also makes sense after intensive TABATA training to speed up recovery.
3. variety in training
TABATA every day - that doesn't sound very exciting or varied. For anyone who likes crisp, short but highly effective training sessions, it makes perfect sense to incorporate an EMS unit on TABATA-free days.
Top 5 exercises for beginners
1. warm-up (5 - 10 minutes)
Options for a warm-up:
- Easy run-in
- Jumping jacks
- Jumping rope
2. squats
Place your feet hip to shoulder-width apart and turn your toes slightly outwards. Assume an upright position and tense your core muscles. Then bend your knees in a controlled manner by moving your buttocks backwards/downwards as if you were sitting on a chair. Shift your weight onto your heels without lifting your toes off the floor. Remain in this seated position for a short moment before straightening up again and returning to the starting position.
3. push ups
Start the exercise in a prone position with your upper body supported on your forearms. Then lean up so that your elbows are at shoulder height. Ankle joints, hips and shoulders form a line. The head forms an extension of the spine (looking downwards) The feet only touch the floor with the toes. Make sure that you actively engage all of your core muscles as well as your legs and buttocks. Hold this position for 20 seconds. It becomes more difficult if you also lift one leg off the floor during the support. Extending your arm forwards makes the exercise even more difficult. Change your leg. Always make sure to keep your hips stable at the same height!
4. mountain climbers
Start on all fours. Your hands are directly under your shoulders. Now stretch one leg backwards. Keep your back straight and your head in line with your spine. With your abdominal muscles tensed, pull the knee that is extended backwards forwards towards your chest and in the direction of your diagonal hand. Your hands do not leave their starting position. Rotate your body around your hip axis so that the knee that is pulled forwards is bent and runs diagonally under your body.
Now squat and press up for another 20 seconds.
5. burpees
This exercise is a combination of a push-up and a stretch jump. Stand upright with your feet shoulder-width apart. Now bend your knees, place your hands on the floor just in front of your feet and jump backwards with your legs into the push-up position. Now bend your elbows until you are in the deep push-up position. Your entire body is in a straight line and only just above the floor. Now push your arms through explosively again and push yourself off the floor as hard as you can with both hands.
At the same time, pull your legs up to return to the squatting position. From this position, jump powerfully upwards with both legs. Use your arms to generate additional momentum upwards until they are pointing vertically upwards at the highest point of the jump. As soon as you have landed upright again, repeat the entire movement. Perform one to two controlled repetitions per power pulse and remain upright during the pause.
Now do another 20 seconds of squats and press-ups.
Have fun with your training!
