4 Minute Tabata Workout At Home
While workouts are fun, goals are equally difficult to achieve. And that isn’t very pleasant. You may aim for muscle strengthening, muscle building, or flexibility, and you get all of it with various workout programs. But if your goal is to lose weight, you may want something more in your exercise routine that’s fun yet helps you burn those fat cells faster. Well, ‘Tabata Training’ is one of the many variations of fat-burning exercises that you may want to know about. So, what is Tabata all about? Let’s get into a 4-minute Tabata workout at home.
Tabata training is a high-intensity interval training where 4 sets of 4 exercises are done in 4 minutes each. It is a circuit training where the resting time is shorter than the exercise time, which increases your heart rate and promotes fat burn.
The History Of Tabata
Tabata training was first discovered in 1996 by Dr. Izumi Tabata and a team of researchers from The National Institute of Fitness and Sports in Tokyo. It all started with the idea of figuring out if short-timed high-intensity exercises followed by even shorter rest intervals can improve the skaters’ performance. The experiment was done with two groups. The 1st group would exercise for 5 days a week with moderate intensity of the workout that lasted for one hour for six weeks. The other group exercised for 4 days a week, with 4 high-intensity workouts, each lasting for 4 minutes. The rest between each set was just 10 seconds.
Group 1 showed good improvement in their cardiovascular system and less improvement in muscle strengthening. On the other hand, the 2nd group showed more improvement in their cardiovascular system and increased their muscle-building capacity by almost 28%. When there is an improvement in both the aerobic and anaerobic capacity of the body, it automatically improves the capacity to use the maximum amount of oxygen during a high-intensity workout.
Health Benefits Of Tabata Training
While any form of exercise can give you health benefits, Tabata training has an extra bit of it to offer. It’s a great way to start your day. A busy day! Well, that’s one of the most common excuses for most to skip workouts. Tabata can save your hour-long workouts and fill you with extra energy with a lot of fat burning. Let’s check out the benefits of Tabata workouts.
- Time-saving and a motivating form of exercising.
- Fat burning increases as high-intensity workouts regulate and improve post-workout metabolism.
- The 2 A’s, aerobic and anaerobic capacity increases. Aerobic capacity shoots up by 14%, and the anaerobic capacity by 28%.
- Build muscle tissue faster and stronger.
So spice up your workouts with this 4-minute miracle workout – Tabata Training!