22-Minute Tabata Workout for Beginners
Trying new workouts can be intimidating. You have no clue if you’re doing the moves right and following the workout rules, and you wonder whether the plan will actually help you reach your fitness goal.
If there’s one type of workout that can help you get fit, it’s Tabata training. Don’t let the word scare you. It’s actually fun to say—and the workouts are fun, too.
Here’s the cliff-note version: Tabata is high intensity interval training (HIIT) that lasts four minutes.
A Japanese scientist, Dr. Izumi Tabata, and his team of researchers from the National Institute of Fitness and Sports discovered the form of exercise in Tokyo.
They had two groups of athletes train at different intensities: Group 1 worked out at a moderate level while Group 2 trained at high intensity. Group 1 worked out for one hour five days a week for six weeks. Group 2 trained for four minutes four days a week for six weeks. The result: Group 1 increased their cardiovascular endurance, but showed no muscle gain. Group 2 showed an increase in muscular and cardio strength by 28 percent.
The research concluded that shorter workouts with more intensity impact both cardio and muscular strength more than steady-state workouts.
So, how do you get started with Tabata? Simple. Make sure you have about 25 minutes to work out, and try the following circuit. You can do this workout at home, at the gym or outside. You can use equipment or your own bodyweight.
To get you started, here’s a 22-minute workout with four bodyweight moves.
Take it up a notch: If you need something a little more, do jump squats. The only difference: Instead of standing back up to the start, you’ll jump up. Land softly on your two feet, and then repeat the pattern.
Push-up Modification: If traditional push-ups cause any pain or your arms begin to tire out, get on your knees and continue the same movement.
Rest for 60 seconds before starting the circuit again. Repeat circuit for a total of eight times (or as many circuits you can perform without sacrificing good form).
Always speak with your doctor before you engage in any new fitness program.