The Tabata method is a type of high intensity training, like HIIT, that allows you to burn fat, tone your body and dry your belly with just 4 minutes a day, so this is the ideal training plan for those who they have shortly after work to go to the gym, for example.
During this training plan 8 different exercises are performed that work various muscle groups for 20 seconds, interspersed with 10 seconds of rest between them. During the 20 seconds of exercise, try to do as many repetitions as possible. This allows you to optimize localized fat burning while toning your muscles, making them stronger.
- Because the Tabata method is a high-intensity workout.
- It is recommended primarily for those who are already active.
- So if you do not.
- You should consult a GP to assess your fitness before you start training.
Before you start your training plan, you should have a stopwatch near you to properly monitor how long you exercise.
This exercise is excellent for working the muscles of the legs, back and especially abdomen, for this you need to put in the iron position, as if you were going to do push-ups, but keeping your arms outstretched. Bend one knee and bring it closer to your chest. Go alternating your legs like you’re climbing a mountain.
Duration of exercise: 20 seconds 10 seconds of rest
Squat exercise allows you to tone your buttocks and thighs. Do a traditional squat and go upstairs. Then go back down to the squat position without moving your feet and repeat until the end of time. To do this exercise it is essential to maintain a good posture, so here we explain how to do a squat correctly.
Duration of exercise: 20 seconds 10 seconds of rest.
This type of abdomen is a more intense way to train the entire muscle group of the abdomen, so simply lie on your back on the ground, then lift your legs with pedaling movements in the air. hands under your lower back and try to keep your back always flat on the ground.
Duration of exercise: 20 seconds 10 seconds of rest
Exercise of the upper knees strengthens and tones the muscles of the legs, abdomen and back. To start the exercise, simply get up and jump, pulling one knee at a time, up as much as possible, alternating throughout the exercise.
Duration of exercise: 20 seconds 10 seconds of rest.
The traditional sit-up is one of the simplest and most effective exercises to work the abdomen, so lie on your back on the ground and flex your knees while placing your feet on the ground; Finally, try to lift your back as far away from the floor as possible as you look at the ceiling. Repeat as many times as possible.
Duration of exercise: 20 seconds 10 seconds of rest
Burpees are a very complex type of exercise that allows you to work almost any muscle group, from your legs and arms to your abdomen and back.
To make a burpee, get up and get down until you bend down, in this position take your hands to the ground and push your feet back to the board position, then return to the crouching position, bringing your feet closer to the board. your body and going up Repeat until the exercise is over.
Duration of exercise: 20 seconds 10 seconds of rest
This exercise works the muscles of the chest, arms and abdomen, in this exercise you have to make a traditional lizard, keeping the arms away from the width of the shoulders and descending to form a 90 degree angle with the elbow. too difficult, keep your knees resting on the ground.
Duration of exercise: 20 seconds 10 seconds of rest.
Jumping exercise is a great way to work all the muscles of the body, while regulating your heart rate. To do this correctly, stand up straight and take a short leap by opening your legs and arms. Immediately close your legs and arms. Repeat until the exercise is over.
Duration of exercise: 20 seconds
When you’re done with your exercise program, remember to stretch your muscles and relax, to avoid muscle damage and allow your heart rate to slow down and regulate. Look at some stretches you can do after training.
To get better results and achieve your training goal it is very important to be careful with your diet, for this look at a video of Tatiana Zanin that explains everything the training regimen needs: