Originally intended for sessions on a bicycle, the Tabata method is now available in all forms. And this high-intensity interval training, which burns calories and refine oneself effectively, can be done at home or outdoors, thanks to these few exercises …
What is Tabata?
The Tabata method is a HIIT (High Intensity Interval Training) type of workout, which consists of repeating 8 times 20 seconds of maximum effort, followed by 10 seconds of recovery, for a total duration of only 4 minutes.
This method was developed in the 1990s by Japanese teacher Izumi Tabata, who tested a new training protocol for the Japan speed skating team. In his study, this researcher compared the effects of 1 hour of moderate-intensity cycling to this Tabata protocol, where cyclists had to repeat a sequence of 20 seconds of sprinting and 10 seconds of recovery 7-8 times.
The results showed that this high-intensity interval training protocol was much more effective than simple endurance training, since cyclists who performed the Tabata method saw their VO2Max (maximum oxygen consumption) increase more than those in the control group. .
Tabata: burn calories, eliminate fat …
As with any high intensity interval training, this method is an ally for weight loss, but not only …
Thus, the tabata method will allow:
- to improve your physical capacities (improvement in VO2Max, gain in muscle power, improvement in anaerobic capacities, etc.).
- to improve your metabolism and thus burn fat. This is one of the strong points of this method: the intensity of the effort releases hormones (including adrenaline and norepinephrine) which will act directly on the fat cells. In addition, this method also improves our basal metabolism for several hours after training. In other words, we will burn more calories at rest and therefore accelerate the elimination of fat!
- to sculpt your silhouette, by performing this method as part of a routine with various exercises, and targeted on different parts of the body.
Tabata: the best exercises without equipment
"The classic Tabata method should in principle be performed on an exercise bike. However, if you want to vary the pleasures, especially to put more strain on your whole body, many variations are possible", explains Thibault Richard, sports coach.
For example, it may be interesting to select 4 exercises and repeat them 2 times each. As part of a complete training without equipment, you can opt for:
- Squats: this exercise is ideal for building the thighs and glutes and working out the cardio. For the most trained athletes, opt for jump squats.
- Burpees: Complete movement par excellence, the burpee strengthens the abs, arms, thighs, buttocks, back… and promotes ultra-intense cardiovascular work.
- Push ups : ideal for building your arms, chest and abs, this exercise is also very intense when it comes to doing a maximum of 20 seconds. If you are a beginner, go for knee push-ups.
- Knee climbs: this exercise is ultra effective for getting the cardio up and ending in a Tabata session for maximum energy use.
The sequence of these four exercises using the Tabata method looks like this:
- 20 seconds of squats + 10 seconds of recovery
- 20 seconds of burpees + 10 seconds of recovery
- 20 seconds of push-ups + 10 seconds of recovery
- 20 seconds of knee lifts + 10 seconds of recovery
This sequence is to be done twice in a row.
High Intensity Fractionation: How To Get Started?
"Please note, the Tabata method is a high intensity workout that is not for everyone, at least if you want to follow the standard protocol, because each exercise should be performed to the maximum of your ability.", Thibault Richard alert.
"My advice for someone with little or no athleticism who would like to get started is not to follow protocol to the letter.", recommends the sports coach.
The latter explains that if you are a beginner, it is preferable not to perform exercises at 100% of your capacities and especially to choose simple and not very technical movements. This will prevent you from hurting yourself or making yourself unwell. Also, avoid exercises that involve jumping at first, especially if you are overweight.
For example, you can start with the following exercises:
- Half squat: bend your knees until your thighs are parallel to the ground, then come back up (without going down too much).
- Mountain climbers
- Elevated push-ups: perform your push-ups against a table or a wall.
- Jumping rope
If you have an exercise bike, you can also follow the classic Tabata protocol, without necessarily going to the limit of your abilities first.
The Tabata method can also easily be done while running, always managing your efforts during your first sessions.
Good advice from the coach: However, over the weeks and the workouts, it will be essential to increase the intensity of your efforts if you want to achieve results.
Tabata beginner: mistakes to avoid
Before embarking on tabata sessions, it is important to know the mistakes to avoid, so as not to risk pain or injury.
Thus, you must not:
- Skip the warm-up. Not warming up before doing a Tabata session is the first mistake you shouldn't make, regardless of your athletic level. Take at least 5 minutes to do a few warm-up exercises to prepare your body for violent exertion. This warm-up must of course be adapted to the exercises that you are going to perform next.
- To rush. The second mistake to avoid is performing the exercises without mastering their technique. Before you exercise at your best, take the time to learn how to do them correctly.
- Choose any exercise. The third mistake is to want to do exercises unsuited to your level or your profile. If, for example, you are a beginner and you are overweight, avoid burpees.
- Wanting to do a lot from the start. Another mistake is not to respect the principle of progressivity. If it's been several months since you last worked out, don't jump into a program with 5 Tabata sessions per week. Instead, start with 2 sessions of Tabata combined with a longer and less intense workout (45 minutes to 1 hour) per week.
Finally, if you want to benefit from a program adapted to your abilities and goals, do not hesitate to be accompanied by a personal sports coach! This will guide you in choosing the right exercises, choosing the intensity, the right postures to adopt, and will thus optimize your chances of achieving your goals …
Thanks to Thibault Richard, home sports coach at ProTrain
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