Tabata for weight loss

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Many people who want to lose weight use tabata training, but some of them are used to thinking that it is necessary to spend at least an hour in the gym to keep their bodies in shape? It’s not obligatory. The same effect can be achieved by doing at home for 4 minutes a day on a system of tabata for weight loss.


Slimming slimming



The essence of the Tabata system

Tabata began as a training session for Japanese skaters for the Olympic Games. The head coach of the team, Irisava Koichi, developed a system of high-intensity interval training. To determine the benefits of such exercises, he asked for help from Dr. Izumi Tabata, who, together with a team of specialists, studied the impact on the body of short, exhausting exercises. In 1996, Izumi Tabata published the results of the study, which received his name. For more than 20 years, athletes have supported his body in tone by his technology, and ordinary people train muscles and burn fat in this way.

When training in the system of Tabata it is very important to keep a clear track of the time of exercise and rest. Therefore, the adherents of this technique never begin to engage without the included timer or stopwatch.

Exercises in the Tabata system are performed at short intervals of inspiration, exhalation or with a breath delay of 20 seconds. This is how much time the muscles of the body can work at maximum efficiency without additional dose of oxygen. 10-second pauses are designed to change the pose and enrich the blood with oxygen before a new exercise. So much time should continue to loads and breaks, during which you can not be distracted by anything or anyone. It is forbidden to drink water.

Performing a complex of Tabata for weight loss, do not forget about breathing. During the exercises, it is short and frequent. Deep breaths can be done in between the execution of the task or after the end of training.

How is the 4-minute training on the tobata complex for weight loss:

  • 20 seconds – intensive execution of the exercise at the limit of possibilities,
  • 10 seconds – rest.

This approach is unique for both beginners and experienced athletes. There should be only 8 such intervals of intensive rest. At the end of training, muscles should be baked, sick. If these feelings are absent, the person is not good at training. Accordingly, the effectiveness of training will be weak.


Slimming tabat on the street
Slimming tabat on the street


What is unique about the system

The system of Slimming Tabat is not suitable for those athletes who like to feel sorry and shirk while doing the exercises. Load on the body should be maximum. Muscles should “burn”. And the heart should knock at a furious pace, because doing exercises at maximum speed to do deep breaths is impossible, breathing is lost. Due to the fact that there is no constant supply of oxygen pullover exercises, the body begins to expend the internal “energy” -calorie. After training, the burning of excess fat continues for almost a day.

Perform a set of exercises Tabata for 4 minutes can be anywhere – in the gym, at home, in nature. For exercises do not need a lot of space and do not always need extra shells.

Each 20-second load includes different types of exercises. For example, running with high knees, burrs (bers), alternate twisting on the left and right side. Thus, a large number of muscles are involved. A cyclic repetition of combined exercises at maximum capacity saves time and helps burn calories.

This is a fairly complex system of exercises, especially for an unprepared person. Because it is difficult to perform physical exercises at the maximum of opportunities in a short time.

Specialists conducted studies, the results of which showed that the effectiveness of four-minute training of tobacco is equal to 45 minutes of training in the gym.

Advantages and disadvantages

Like any kind of physical activity, Tabata slimming exercises for women and men have a number of limitations.


  • For the lessons of Tabata, you need to have at least an average physical training.
  • Risk groups for which such activities are strictly prohibited: asthma, cardiovascular diseases, arterial and intracranial pressure, joint diseases, pregnancy, recently transferred operations.
  • People with very large excess weight will not be able to complete the exercises.


  • Short training time.
  • Enabling the maximum number of muscles.
  • Rapid burning of calories.
  • Increased stamina.
  • Strengthening the muscles of the bark.
  • The possibility of training both in the gym, at home or on the street.

How many calories burn the occupation

Any physical exertion when losing weight is aimed at burning excess stocks on the hands, sides, abdomen, back, legs. Wrong implementation will not bring the desired effect. Therefore, it is not worthwhile to simulate activity while doing Tabata exercises. The rate of fat burning is affected by the individual characteristics of the human body, as well as the level of its sports training. A novice with a metabolic disorder will not be able to perform several laps of 4 minutes without preparation. His results will be much more modest than that of a professional. For one minute of Tabata lessons there is a loss of about 15 calories. In one workout you can lose 60 calories. Performing a 20-minute complex of exercises, you can lose at least 300 calories.

See also: Skew twists to pump press


Slimming tabad - attacks
Slimming tabata – attacks


Complex of exercises

Any training should begin with a warm-up for warming up the muscles. Exercises of Tabata for beginners are no exception. If experienced athletes can sometimes afford to start classes without a warm-up stretching exercises for beginners, then those who start such liberties are prohibited.

Beginners, having at least some sports skills, can start with a set of simple exercises:

  • air squats with wide-apart legs;
  • running in place, lifting your knees high;
  • push-ups full-length or kneeling;
  • slopes of the body with the touch of the hands of the floor;
  • various twists;
  • lunges with legs;
  • jumping rope;
  • strap;
  • “Bicycle” – the rotation of the feet of the invisible pedals in the prone position;
  • “Boat” – lie on your stomach, lift the upper body and legs, hands rest on the floor or clasp your leg, so you can swing or statically stand still.

Advanced athletes in their training use more complex exercises:

  • squats with lifting-jumping;
  • birchi;
  • attacks with a jump;
  • walking or running in a pose;
  • reverse push-ups;
  • “Wave” – ​​to become in the bar, to fall on the mat with hips, to fall down on the hands, to return to the bar;
  • squats with swinging legs when lifting;
  • lifting rod.

The main differences between the exercises of tobacco for beginners and professionals:

  • Intensity. Professional for 20 seconds must perform 10 repetitions of the exercise, beginner – 6-8 times.
  • The exercises used. Beginners perform ordinary exercises, professionals use combined options.
  • Weighed down. Beginners are engaged without additional loads. Professionals use various sports equipment and weighting agents.

For pumping muscles through the system of Tabata, you need to choose 4 different exercises and execute them in 2 minutes, alternating 20 seconds with 10 seconds of rest. Over the next 2 minutes, the same cycle of exercises is repeated. In the training you can include exercises for different parts of the body:

Type of training Exercises
Tabata exercises for the stomach and sides Conventional and lateral twisting


“A bike”

Side elevations of the body

Lifting the legs from the prone position

Slope of the body with the lowering of the arm to the opposite leg

Tabata exercises for hands and shoulders “Wave”

Plank, when the legs are located on a hill

Back push-ups

Lifting dumbbells or barbells

Tabata exercises for the back Raising the pelvis in the sitting position, with the alternate lifting of the legs


Lifting the upper part of the body, lying on the stomach

“Climber” in the position of the strap

Exercises for the buttocks and thighs Raising legs to chest, sitting on a chair

Squats with jumps, legs swings or socks

Side attacks



Alternate lifting of feet, standing on all fours


Slimming Tabata Machine - Exercise Technique
Slimming Tabata Machine – Exercise Technique


An approximate plan of training in different places is as follows.

In gym

  • Treadmill – 20 seconds
  • Rest – 10 seconds
  • Lifting dumbbells – 20 seconds
  • Rest – 10 seconds
  • Back push-ups – 20 seconds
  • Rest – 10 seconds
  • Lifting rod – 20 seconds
  • Rest – 10 seconds.

At home

  • Squats – 20 seconds
  • Rest – 10 seconds
  • Plank with a leg lift – 20 seconds
  • Rest – 10 seconds
  • Push-ups – 20 seconds
  • Rest – 10 seconds
  • Twisting – 20 seconds
  • Rest – 10 seconds.

On the street

  • Running – 20 seconds
  • Rest – 10 seconds
  • Jumping on the rope – 20 seconds
  • Rest – 10 seconds
  • Stretching on the bar – 20 seconds
  • Rest – 10 seconds
  • Lifting the legs on the bar – 20 seconds
  • Rest – 10 seconds

Any habitual exercise can be performed through the tobacco system. You do not even need to combine it with other exercises. For example, push-up. You can do several approaches throughout the day. And you can press the tobacco system: press 20 seconds with maximum intensity and do a 10-second breather, repeating this cycle 8 times in a row without interruption.

The same principle of execution is applicable for two alternating exercises. For example, running and twisting. In this case, options for doing exercises are possible.

  1. 20 seconds of running, 10 seconds of rest, 20 seconds of twisting, 10 seconds of resting 8 times.
  2. For a minute, adhering to the 20/10 run mode. The next minute in the same mode perform twisting. Repeat 2 times.
  3. In the 20/10 mode, run for two minutes. The next two minutes, swing the press, alternating 20 seconds of exercise with 10-second pauses.

Helpful Tips

  1. Be sure to do warm-up before and after training.
  2. Slimming tabat is a day exercise. To replace them with morning exercises is not necessary. A sleepy and relaxed organism may not understand the shock attack by physical exercises, and can not cope with them.
  3. A compulsory requirement is to train in a well-ventilated room.
  4. People with liver, pancreas, kidney disease need to be careful during training, so as not to provoke an exacerbation of the disease.
  5. Training is conducted exclusively on a flat surface – a floor or a mat for fitness.
  6. It is necessary to engage in comfortable sports clothes and sneakers, their amortization with intensive loads is much higher than that of other footwear.
  7. If during the training the athlete became ill – dizzy, darkened in the eyes, a heartache or sharp pain in any part of the body, the occupation must be stopped.
  8. The optimal frequency of training 3-4 times a week.
  9. If you want to increase the effectiveness, you can increase the number of circles. The maximum time of a circular intensive training is 20 minutes.