Home Fitness Tabata workout plan for beginners: Effective weight loss

Tabata workout plan for beginners: Effective weight loss

by qalfit

From Pilates to Zumba, there are tonnes of exercise out there to help you lose weight and get fit. But when it comes to weight loss nothing burns your fact as effective as a HIIT workout. According to research published in the British Journal of sports medicine, bursts of high-intensity interval training (HIIT) may be more effective for weight loss than longer less intense workouts. One such new, refreshing HIIT workout is the Tabata workout plan for weight loss. 

So, if you are looking for a fresh, energizing workout to lose weight and get fit, look no further than the Tabata workout plan. Here is everything you need to know about Tabata workout plan for beginners. 

Read more: Calisthenics workout for beginners 

What is Tabata training or Tabata workout program?

You might have heard the term Tabata training at some point in your HIIT session in your gym. Tabata is a relatively new form of interval training that is specifically designed to get your heart rate up in a short period of time. 

The Tabata training was developed by a Japanese doctor called Dr. Izumo Tabata, hence the name ‘Tabata workout’. Dr. Tabata wanted to find out if very short bursts of high-intensity exercise followed by even shorter rests would improve the athlete’s performance. This was initially focused on improving aerobic and anaerobic fitness, but now in 2018, Tabata training has become much more extensive than it used to be. It uses a wide range of exercises including running, cycling, squats, and burpees. 

Read more: 7 cardio workouts to keep you fit while working from home

Tabata workout plan for beginners

Tabata is more of a training style than a workout. You can apply the Tabata training style to just about any workout. The structure of the Tabata training program for beginners is as follows:

  • Intense workout for 20 seconds
  • Rest for 10 seconds
  • Complete 8 sets

As you can see, the Tabata workout plan for beginners is basically a high-intensity exercise followed by short rest time. These exercises form one set. You can do any exercise as you wish in this format. The trick here is to really push yourself all out.

Read more: Key exercise to train your fast twitch muscles

How does Tabata workout plan for beginners work?

The Tabata workout plan for beginners improves two of our main energy systems. It targets both the aerobic energy system and anaerobic energy system thus improving your endurance. Tabata training, when undertaken four times a week, has been proven to improve your aerobic capacity by 28%. It has also proven to improve oxygen consumption (VO2 max) by 15%. Moreover, it targets a greater range of muscle groups and puts a lot of stress on your body. This helps you burn fat effectively. 

Simple Tabata workout plan for beginners

Step 1: Perform push-ups for about 20 seconds at high intensity.

Blue and black haired woman doing push-ups on a blue mat.
The Tabata starts off with high-intensity push-ups for about 20 seconds

Step 2: Then rest for 10 seconds.

Step 3: Go back and perform push-ups for another 20 seconds followed by a rest time of 10 seconds.

Man doing pus-hups in the gym during tabata workout plan
Push-ups are effective for HIIT workouts

Step 4: Complete eight sets of push-ups.

Step 5: Rest for 1 minute.

Man in grey tank top taking rest in gym after tabata workout
Rest between periods of intense exercise help you recuperate

This is round one. Each round lasts for 4 minutes in a Tabata Training. After this round, replace the push-ups with burpees, followed by squats and two other quick workouts of your choice. This is how you do the Tabata training for beginners.

Tabata workout plan for beginners is undoubtedly an effective way to burn your fat and improve your endurance at the same time. One important thing to note here is that Tabata is an advanced level of training and as a beginner, you must be very careful while doing Tabata Training. Start with simple interval training and gradually work your way up.

Read more: Does the Japanese towel exercise for weight loss actually work?

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