Going to the gym is probably the best way to lose weight and stay in shape however not everyone can find time especially moms with little children. If you are too busy to go to the gym don’t worry. There are many workout plans that don’t require special equipment but provide excellent results. One such workout is Tabata which is ideal for people who have tight schedules.
Tabata workout: Not for the faint hearted
Dr. Izumi Tabata is the inventor of this workout plan. As we mentioned above this plan is excellent for people who have very little time to exercise. This exercise takes just a few minutes of your day but it works great.
Note: Tabata is not recommended for beginners because it requires you to move fast and do many repetitions that increase the risk of injury. Also, high-intensity training should never be practiced by people with a condition that prevents them.
Is Tabata good for moms?
Women with small children are often so preoccupied with everyday tasks that they forget about themselves. Spending too much time preparing healthy foods, making homemade cleaning products and living a wellness lifestyle sure takes a lot of time. But it is extremely important to stay fit.
This workout plan is the best for busy mothers because it only takes 4 minutes of your day.
What is a Tabata workout?
It’s very simple. You sprint as fast as you can for 20 seconds, then rest for 10 seconds and repeat for 4 minutes.
In 1996, the inventor of this workout and his team performed a study which included two groups of athletes. One group did high intensity exercises for a short period of time and the other did medium-intensity for longer periods.
The athletes were observed over a period of 6 weeks. In the end it was discovered that the high intensity group had a 14% increase of aerobic and 28% increase of anaerobic capacity. The low-intensity group only had a 9.5% increase of aerobic and 14% increase of anaerobic capacity. Aerobic capacity refers to your ability to run longer while the anaerobic to the time you can run at maximum effort.
The second group showed minimal improvement in oxygen utilization and lung capacity unlike the first one.
How to train Tabata (Slowly)
This workout plan was originally designed for athletes so you will probably need some time to adjust.
- Start with longer sprints and longer recovery time
- Run with mid-intensity for 60-90 seconds instead of 20 seconds at maximum intensity
- Every couple of days increase the intensity
- Start with 1-2 minutes and then slowly progress to 4 minutes
5 Advantages of a Tabata workout
You will burn fat
High amount of moderate-intensity exercise has been scientifically proven to be more effective for improving oral glucose tolerance
You will build muscle
Intense workout is excellent for building muscles
It is short and sweet
You only need to spend 4 minutes every day
Your body will create more endorphins
While performing a Tabata workout your body will release more endorphins which will make you happier
You don’t need any special and expensive equipment
Other Tabata variations: Not just for runners
Tabata principle can also be used with:
- Push ups
- Pull ups
- Jumping rope
How to do Tabata step by step
Step 1: Stretch
It is very important to warm the muscles before you start exercising. You should also do your workout routine in a warmer place if possible.
Step 2: Prepare your timer
Keep a timer near you or set a clock
Step 3: Run
Run as hard as you can for 20 seconds
Step 4: Rest
Rest for 10 seconds
Step 5: Repeat
For 4 minutes do about 6-8 reps of running for 20 seconds and resting for 10 seconds
Step 6: Cool down
Stretch your muscles again and drink some water
How often should I do Tabata sprints?
Since this is an intense workout 2-3 times a week is more than enough. Experts claim that you can improve your general health and longevity by brisk walking for about 20 minutes 2-3 times a week. This does not require you to spend money for joining a gym.