Lose 10 Pounds in 6 Weeks with TABATA Workout
What is TABATA Workout?
TABATA is a form of “High Intensity Interval Training” formulated by a Japanese professor named “Dr. Izumi Tabata” in 1996.
Dr. Tabata at the National Institute of Fitness and sports in Japan conducted a research with two groups of young athletes. The first group (Group A) of athletes were asked to perform 60 minutes of moderate intense workouts for five times a day. While the second group (Group B) of athletes were asked to perform;
=> 4 minute grueling workout (alternating between 20 seconds of high intensity workout periods and 10 seconds rest periods) plus
=> 30 minutes of moderate intensity workout once a week
What were the Results?
=> The results were astonishing for group B. The athletes in Group B (who followed TABATA workout) burned the same amount of calories (just in 4 minutes) as Group A Athletes (who worked out for 60 minutes).
=> Dr.Tabata also found that the athletes in Group B burned an additional 150 calories in a span of 12 hours after completing the workout (this is called the after burning effect).
=> Also, Group B athletes showed better improvements in aerobic and anaerobic fitness.
What is the Structure of TABATA Workout?
The structure of this workout is simple. Work out for 4 minutes and take two minutes rest. Every 4 minutes is split into 8 rounds. Each round has a workout for 20 seconds and rest for 10 seconds.
See below example to better understand how TABATA structure works,
=> Do an exercise for 20 seconds as hard as you can (max intensity)
=> Rest for 10 Seconds
=> Repeat this for 7 more times (20 seconds on and 10 seconds off).
=> Take rest for 2 Minutes after every 4 minutes (that is after completing 8 rounds).
How Does TABATA Helps Weight Loss?
As mentioned earlier, TABATA style workout burns more calories in short amount of time and also increases aerobic and anaerobic fitness. The “after-burning effect” is a bonus which helps burn more calories even after workout. Hence a well-planned TABATA circuit of 20 minutes a day for 3 times a week will help achieve your weight goal at a much faster rate than the moderate intensity workouts.
What to Remember (Best Practices)?
=> Dr. Tabata also conducted a different research with increased workout (30 Seconds) and rest periods (2 minutes) but that did not yield effective results as 20 Seconds and 10 seconds format. After the detailed research, Dr. Tabata concluded that the rest period of 10 seconds is what makes this a more effective workout. And so, do not change the timing set up of TABATA. Follow religiously 20 seconds of max intensity and 10 seconds of rest.
=> The TABATA workout causes more fatigue to your muscles and so it needs at least 48 hours of rest period between each workout to help your body repair damaged muscles. So do not over do. Limit this workout only to 3 times a week.
=> As always, any workout should be combined with a proper stretching, warmup and cool down.
=> Being on TABATA workout does not mean that you are allowed to eat anything you want. Diet is a major contributor of any weight loss program. So, watch what you are eating. You can read some of the clean eating habits here.
Free 5 Day TABATA Workout Plan
Please read the “MEDICAL DISCLAIMER” & “FITNESS & EXERCISE DISCLAIMER” before you proceed further.
In this segment, I have put together a one week TABATA workout plan. You can repeat this workout for 6 weeks and target to lose 10 pounds.
You can read the below topics and formulate a calorie plan for your weight loss.
Here is My TABATA Workout Structure:
Total Duration: 20 Minutes: Calorie Expenditure: 200 Calories, After Burning: Up to 150 Calories
Stretches: 2 Min
Cardio Warmup: 3 Min
TABATA Circuit1: 4 Min
Break: 2 Min
TABATA Circuit2: 4 Min
Cool Down: 3 Min
Stretches: 2 Min
Simply fill in your name and email address in the form below, verify your email address and you’ll be sent a link to download the free 5 day TABATA workout plan.