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Are you looking for a more intense workout that takes less time? Then Tabata training may be perfect for you! Tabata training or Tabata protocol is a specific type of high-intensity interval training (HIIT) that increases your heart rate in a short period. Trainers developed Tabata training to squeeze maximum burn into minimal workout time, making it a very intense workout. Tabata is interval training with 20 seconds of max intensity exercises and 10 seconds of rest. Repeat the exercise eight times for 4 minutes before changing the workout. Here are a few different types of exercises altered to the Tabata method:

  1. Aerobic exercises

    1. Sprinting: sprint for 20 seconds, rest for 10 seconds x 8 times
    2. Battle rope: Rope for 20 seconds, rest for 10 seconds x 8 times

  2. Power workouts (lifting)

    1. Push-ups: 20 seconds push-ups, 10 seconds rest x 8 times
    2. Body Squats: 20 seconds Squatting, 10 seconds rest x 8 times
    3. Planks: 20 seconds planking, 10 seconds rest x 8 times
    4. Pull-Ups: 20 seconds pull-ups, 10 seconds rest x 8 times

  3. Full body

    1. Bicep Curls: 20 seconds curling, 10 seconds rest x 8 times
    2. Chest Press: 20 seconds Chest press, 10 seconds rest x 8 times
    3. Walking lunges with dumbbell: 20 seconds lunging, 10 seconds rest x 8 times
    4. Overhead Tricep Extension: 20 seconds overhead, 10 seconds rest x 8 times

Tabata training has many benefits. In addition to the shortened workout time, you can speed up fat loss and boost cardio fitness by regularly doing Tabata. Besides this, You don’t need equipment for Tabata but using some can help amplify the positive effects of this HIIT exercise. The exercise formula behind Tabata is backed by science and trusted by professional trainers, but it’s not for the faint of heart. Tabata is only one variant of high-intensity training, so if it isn’t for you there are always other HIIT exercises you can try. Remember to stay hydrated and have fun!

Written by GUADS intern Sara with contributions from (https://www.marca.com/en/) and (https://greatist.com/) and edited by GUADS staff member Kate