4 Minute Fat Burning Tabata Workout 🔥 Tabata for Beginners 🔥🔥🔥

4 Minute Fat Burning Tabata Workout 🔥 Tabata for Beginners 🔥🔥🔥

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20 sec Burpees
10 sec Rest
20 sec Push Ups
10 sec Rest
20 sec Jumping Squat
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
20 sec Burpees
10 sec Rest
20 sec Push Ups
10 sec Rest
20 sec Jumping Squat
10 sec Rest
20 sec Flutter Kicks

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Tabata training is one of the most popular forms of high-intensity interval training (HIIT). It consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval. It may only take four minutes to complete a Tabata circuit, but those four minutes may well push your body to its absolute limit.

Tabata training was born after Japanese scientist Izumi Tabata and his colleagues compared the results of moderate intensity training and HIIT. The study evaluated two groups of speed-skating athletes. The first group trained on ergonomic cycles at moderate intensity for one hour, five days per week, for a total of six weeks. The second group completed four-minute, high-intensity workouts on ergonomic cycles four days per week for a total of six weeks. The second group completed its four minutes of work by doing eight intervals of all-out training, and then resting 10 seconds.

The History of Tabata

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows:

– Work out hard for 20 seconds
– Rest for 10 seconds
– Complete 8 rounds (may be more or less)

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too.

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