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A 30-Minute Fat-Blasting Tabata Workout Can Burn More Calories Than 1 Hour of Jogging

Most people who exercise regularly know what it means to hit a workout plateau — they work hard but suddenly stop seeing much progress. One of the quickest ways to break the plateau is through Tabata Training. It’s intensive, burns a massive number of calories and will change your results. If you do Tabata twice a week for just 6 weeks, your body will transform and you will feel stronger, leaner and fitter than ever before.

At Bright Side, we like challenges and this workout is definitely a good one.

What is Tabata training?

The principle of Tabata training is a combination of 20 seconds of work with 10 seconds of rest. Remember 20 seconds and 10 seconds, no more, no less. You probably should get a timer or an app for precise timing because it’s very critical to your success.

The choice of these time intervals is simple: our muscles work in an anaerobic mode at their absolute maximum power for exactly 20 seconds and 10 seconds. This is exactly enough time for the muscles to be restored.

How do you do it?

Do each exercise for 20 seconds at your maximum ability and then rest for 10 seconds. Repeat 8 times. Doing this, each exercise takes only 4 minutes. Have a 1-minute break and move to the next 4-minute cycle. Choose 6 different exercises for a 30-minute workout. Trust us, 30 minutes of Tabata training is enough if you do it properly. The exercises need to be kept simple.

Exercise #1: high knee

Let’s start with something simple in terms of technique. The objective of this exercise is to get the knees as high as you can.

  • Jump with your right knee up.
  • Then jump with your left knee up.
  • Keep jumping till the timer goes off.

Exercise #2: froggers

This exercise works on multiple muscle groups in your lower body, just watch your back. If it hurts, replace this exercise with another one, keeping the same 20/10 second routine.

  • Bend your knees and put your hands on the floor.
  • Jump into plank position.
  • Jump back into the original position, getting your feet on the sides of your hands.

Exercise #3: speed skaters

Let’s add a bit of movement into your Tabata training.

  • Start on one side, shifting your body weight to one leg.
  • Come down and cross the back leg behind the front leg.
  • Come up and as you do, explode on the other side repeating with the other leg.
  • If you still have fuel in your tank, reach for the floor with each jump.

Exercise #4: plank

You will love the plank exercise in your Tabata days. Believe it or not, this is the easiest part of the entire training.

  • In the prone position, rest on your forearms and keep your legs straight but slightly apart.
  • Form a straight line with your body.

Exercise #5: mountain climbers

After you’ve had a bit of “rest” while doing the plank, it’s time to get that heart rate up to the max again!

  • Start from the push-up position.
  • Bring one foot in.
  • With an explosive jump, switch the position of your legs, bringing the other knee toward your chest.
  • Avoid jumping upward while keeping your body straight.

Exercise #6: burpees

Everybody loves burpees. It is a highly effective exercise developed by Royal H. Burpee, an American physiologist, as a fitness assessment test.

  • Bend your knees and put your hands on the floor.
  • Putting your weight on your arms, extend your legs in a jump.
  • Keeping your elbows tight against your torso, lower yourself with your arms.
  • Push yourself up and with another jump, bring your legs back up to your body.
  • Stand up or jump up depending on your fitness level.

Important tips

  • Tabata training is very intensive. Make sure that you take enough time to warm up.
  • If you can’t do some of the suggested exercises because of an injury, just swap it with another one of the exercises. As long as you stay with the 20/10 second timing, the exercises will be simple.
  • You will be tired and exhausted, but don’t forget to keep an eye on technique. Never compromise quality with quantity.
  • No cheating! In each 20-second period work to your absolute best.
  • This training is not for beginners, listen to your body.
  • If you have any problems with the cardiovascular system, this is probably not the right type of training for you.
  • Timing is crucial: 20 seconds, 10 seconds, 8 times, with 1 minute of rest.
  • Repeat this training 2 to 4 times a week depending on your fitness level.

Bonus: monitoring your progress

Monitoring your progress during the Tabata training is very easy. During a 4-minute cycle, write down the number of the repetitions done in each set. For example, “Burpees, 10-8-8-7-7-6-6-5.” If the sum of these numbers is growing week after week, you surely are making some progress. If the last figure grows — you are a machine!

Have you tried Tabata training? Tell us in the comments below how you felt afterward.

Illustrated by Yekaterina Ragozina for Bright Side
Bright Side/Health/A 30-Minute Fat-Blasting Tabata Workout Can Burn More Calories Than 1 Hour of Jogging
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