Many people are aware of the term ‘Tabata’ and quite a few people would even have tried this approach to training. It remains one of the most effective and respected fat loss workouts which offers a lot more than just stripping fat. Many athletes, coaches and a few of my clients are fooled by its simplicity, only to find themselves feeling like they’ve been hit by a train! My two toughest Tabata workouts are shared later in this post.
If it’s so simple, what is it and how does it work?
- As many reps of high-intensity exercise in 20 seconds
- Rest 10 seconds
- Repeat this another 7 times
Tabata is a training technique that taps into both aerobic and anaerobic pathways, developing your cardiovascular function and anaerobic endurance while smashing your muscular endurance. This makes it perfect for athletes as well. It was Dr. Tabata who found that high-intensity intermittent training (HIT) was far more effective than traditional steady-state cardio for fat loss. You can also adapt the ratios of time to suit your training. For example, you could do rounds of 60 seconds with 30 seconds rest.
My two toughest Tabata workouts involve several different exercises which would be completed as a complex. Although sticking to one exercise such as the squat is great and will help to build some volume on a specific muscle group, the overall metabolic effect of working several different muscle groups is even greater. Exercise selection is obviously very important; you need to select big compound movements, making sure you will be using multiple muscles.
During the 8 sets, its easy to reach a total of 60 – 70 reps, which will shake up your nervous system and promote muscle growth. Tabata training is designed to be completed with intensity. So, train with intensity! In simpler words, stick to the rest periods you have set for yourself and stay focused throughout.
Here are my two most effective Tabata workouts for fat loss:
1. Barbel complex (4 exercises)
Complete each exercise as many times as you can in 20 seconds. Then, without putting the bar down, rest for 10 seconds and then complete the next exercise. Once you have completed all four exercises, you’re half way through. So, just rest for 10 seconds after the fourth one and complete all four exercises again!
- Hang clean
- Push press
- Front grip rear lunges alternate
- Romanian deadlift
2. Barbel complex (8 exercises)
This complex should be completed exactly as the first one. However, as there are 8 exercises in this case, you only need to complete each one once!
- Rear BB lunge (bar on back)
- Good morning
- Hang clean
- Push press
- Front squat
- Romanian deadlift
- BB row
- Press up
If you do not have access to equipment, still Tabata training can be done to good effect while just using your own body weight. Here’s how:
3. Body weight Tabata workout
Complete as many reps as you can for 20 seconds, rest for 10 seconds, and then move on to the next exercise. Once you have completed all four exercises, repeat the circuit once more.
- Speed squat
- Press up
- Dynamic lunge
- Burpee
Why should you do this workout? The Tabata program might be the single best “fat burning workout” that I know. It might last only four minutes, but you would to keep sweating and breathing hard for a long time afterwards, which is key. Moreover, it emphasises on the mental focus needed to push past pain and attain the desired body composition or athletic goals.