TABATA Workout: READY TRAINING PLAN, Progress + Tabata Timer

tabata workout plan

Today we will talk about the main benefits of tabata workout and the effectiveness of losing weight. We will consider a training plan for different levels of fitness and learn how to track progress in tabata training, as well as choose the right tabata timer for you!

Article Structure:

  1. Tabata Effectivness For Weight Loss
  2. Tabata Workout Plan
  3. Tabata Workouts For The Intermediate Level
  4. Tabata Exercises For The Advanced Level
    1. Tabata Workout With Dumbbells
    2. Tabata Workut With Emphasis On Hips And Glutes
    3. Tabata Workout With Abdominal Focus
    4. Tabata Workout With Emphasis On Arms, Shoulders, And Chest
  5. Tabata Workout Timers: 3 Built-In Options
  6. Tabata Training: How To Track Your Progress
  7. Tabata Exercises: What Else Is Important
  8. Pros And Cons Of Tabata Workouts

Tabata protocol is one of the most effective ways to lose weight and burn body fat, while the risk of losing muscle tissue is minimal.

  • Classes are short in time and just as effective as a full one-hour program.
  • You will improve your aerobic (endurance) and anaerobic (muscle mass) performance.
  • Tabata increases muscle tissue sensitivity to insulin, which means it makes it easier to burn fat.
  • You can do tabata workouts at home, outside, on the playground, in the gym – anywhere.
  • For tabata training you do not need any additional equipment, you can train with your own body weight (but you can do it with weights as well).
  • Regular HIIT workouts reduce your risk of developing diabetes and help fight depression.
  • The tabata protocol workouts are very simple, clear and precise in their structure, and they are incredibly easy to do.
group training

Tabata Effectivness For Weight Loss

Tabata workouts are very intense, they raise your heart rate dramatically and keep it high throughout the entire session. Therefore, you will be able to burn a large number of calories even in a short session. The exact number of burned calories depends on your fitness level individually. As a rule, more experienced practitioners burn less  calories than beginners. On average, you can burn 150 calories in 10 minutes of tabata training.

But the most important benefit of tabata workouts is not the high calorie consumption, but the “afterburn effect.” This means that your body will actively burn fat for 48 hours after the workout, so you significantly speed up the process of getting rid of excess weight. For example, regular cardio workouts at a medium pace do not have such an effect, so doing tabata is much more productive for the result.

Tabata workouts are anaerobic loads, so they do not have a negative impact on muscle tissue, unlike the same cardio workouts. At the same time, they perfectly train the heart muscle and increase endurance. In addition, such high-intensity interval training increases the sensitivity of muscle tissue to insulin, which makes it easier to burn fat.

How fast you can lose weight

With tabata training depends on your metabolism, the initial percentage of body fat, regularity of exercise and, of course, your diet. Remember that to get rid of excess fat, you need to eat a calorie deficit so that the body begins to break down fat for energy. The optimal rate of weight loss with tabata training is 0.5 kg of fat per week. it is possible to lose 2-3 kg during the first week, due to getting rid of excess water in the body.

tabata workout

Tabata Effectivness For Weight Loss

We offer you a ready-made tabata workout plan for beginners, for advanced, and with an emphasis on the abdomen, on the lower body, and on the upper body. We offer you 4 exercises for one workout: one exercise for each tabata round (i.e. one exercise is performed for 4 minute workout – 8 cycles). Accordingly, the session will last about 20 minutes without warming up and warming down. 

You can increase or decrease the duration of your workout or replace the exercises with ones which are more suitable for you. You can also vary the execution scheme, i.e. do not repeat the same exercise for all 4 minutes, but alternate two or four exercises in one tabata round. No matter how you structure your workout, the most important thing is that you perform each approach at your maximum.

Tabata Workout Plan

Option 1:

  • Jumping jacks with arm and leg extensions
  • Forward kick backward (4 sets per side)
  • Side jumps
  • Rotations in the plank on the elbow
  • Jumps with arm and leg spread Kick forward and backward
  • Side jumps Turns in the plank

Variant 2:

  • Skier
  • Boxing
  • Hops in a plank with leg spread
  • Running with a shin splash
  • Scissors Boxing
  • Arm and leg extension jumps Shin splash run
running

Tabata Workouts For The Intermediate Level

Option 1:

  • Jumping jacks with arm and leg extensions
  • Forward kick backward (4 sets per side)
  • Side jumps
  • Rotations in the plank on the elbow
  • Jumps with arm and leg spread Kick forward and backward
  • Side jumps Turns in the plank

Variant 2:

  • Skier
  • Boxing
  • Hops in a plank with leg spread
  • Running with a shin splash
  • Scissors Boxing
  • Arm and leg extension jumps
  • Shin splash run

Tabata Exercises For The Advanced Level

Option 1:

  • Running with high knee elevation
  • Spider plank
  • Wide squat jump
  • Burpee
  • High Knee Run Spider
  • Burpee broad squat jump

Option 2:

  • 180 degree jumps
  • Push-ups (can be on knees)
  • Jumping Lunges
  • Front leg raise
  • 180 degree jumps Push-ups
  • Jumping jacks in lunges Leg raises
tabata with dumbbells

Tabata Workout With Dumbbells

  • Burpees and dumbbell pull
  • Dumbbell squat (4 sets per side)
  • Dumbbell press for chest muscles
  • Lunges with body rotation (4 sets per side)
  • Burpees and dumbbell pull Squat with squat thrust
  • Chest dumbbell press Chest pivot with dumbbell lunge

Tabata Workut With Emphasis On Hips And Glutes

  • Plyometric side lunge (4 sets per side)
  • Leg extension in half squat
  • Lunges in circles (4 sets per side)
  • Sumo squat with jumping up
  • Plyometric side lunge 

Circle lunges Sumo Squat with jumping up

Tabata Workout With Abdominal Focus

  • Horizontal running
  • Crab
  • Scissors
  • Jumping up to the abdomen in the plank
  • Horizontal Crab Jog
  • Leg touch Jump to stomach plank
push up tabata

Tabata Workout With Emphasis On Arms, Shoulders, And Chest

  • Triceps push-ups (4 sets per side)
  • Walking plank
  • Push-ups left and right (could have been done on the knees)
  • Plank with shoulder contact
  • Triceps push-ups Walking bar
  • Right-Left Push-Ups Shoulder Touch Plank

Tabata Workout Timers: 3 Built-In Options

In order to successfully practice tabata workouts, you’ll need a special timer with timing. But where can you get a tabata timer? Here are 3 ready-made options for a tabata timer.

tabata timer

1. MOBILE APP WITH TABATA TIMER

The easiest thing to do is to download a free tabata timer app for your smartphone. The apps are simple, easy to use and customizable. You can change the number of intervals, adjust exercise and rest times, the number of cycles. Exercises are accompanied by a sound signal, so you are sure not to miss the beginning and end of the workout

2. VIDEO WITH TABATA TIMER

Another option for practicing tabata protocol: take special videos on youtube with a ready-made tabata timer. They are created specifically for tabata training sessions – all you have to do is turn on the video and start exercising. The minus of this method is that you can’t adjust the intervals yourself.

tabata music

3. WEBSITES WITH A READY-MADE TABATA TIMER.

If apps with tabata timers and videos don’t work for you, you can take websites with ready-made timer programs. You just have to open the page, set the required intervals and start exercising. The links will open in a new window:

English tabata timer site: https://www.tabatatimer.com/

English tabata timer site: https://fitlb.com/tabata-timer

Tabata Training: How To Track Your Progress

It is very easy to track your progress during tabata training. To do so, you need to use a tabata score. If you perform the same exercise in a 4-minute cycle, write down the number of repetitions that were done in each set. For example: exercise burpee, number of repetitions 10-8-8-7-7-6-6-5. If the sum of these numbers increases from week to week, you are making progress. If the last number increases, you have made double progress.

The frequency of tabata training per week can vary from 2 to 4 times, depending on the level of fitness. The main thing is that the body has time to recover.

tabata with weights

Tabata Exercises: What Else Is Important

Hower, before you start doing tabata training, make sure you are not overweight and, most importantly, have no problems with your cardiovascular system. Tabata training is undoubtedly effective, but also very stressful. Therefore, if you are not sure about your health, be sure to consult a doctor.

So, if you have no contraindications for to tabata exercises and you’re ready to test your endurance, it’s time to download a tabata timer (an app that allows you to determine the exact intervals of work and rest), put on sweating clothes (you will definitely need them), lace up your sneakers tighter and… three, two, one, signal!

Pros And Cons Of Tabata Workouts

Pros of Tabata workouts:

  • Increases overall muscular endurance and strength
  • Develops the heart and blood vessels.
  • Burns calories and helps you get in shape relatively quickly
  • Time-consuming: 1 cycle takes 4 minutes, 4 cycles about 20 minutes.
  • A universal method for all kinds of sports (all dynamic exercises are compatible with the Tabata method)
  • A full workout without equipment, with its own weight.

Disadvantages of exercise tabata

  • Heavy load for the unprepared person, so it is not suitable for everyone
  • If the principle of gradualness is not observed, it can be harmful to your health.

To summarize, we conclude that tabata workout is suitable for all fans of fitness, regardless of the level of training or gender. Special conditions or equipment for tabata training is not necessary. All you need is just a small free space. The workout does not take much time. Your own body weight is more than enough even for advanced athletes. It is an excellent way to increase your stamina and metabolism, to get in shape quickly and effectively and to lose weight without losing muscle tissue. Just try it and we are sure you won’t want to go back to traditional anaerobic exercise! So set a timer for 4 minutes and just do it!

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