Tabata training is a high-intensity interval exercise system that is practiced through short, but very demanding series, as they combine short periods of work and rest. It is a type of training developed by the Japanese Izumi Tabata in the 90s, and which was originally intended for high-performance athletes, because it allowed them to improve their cardiovascular and anaerobic capacity.

The key to this type of training is that it reaches a very high intensity during the exercises, which has excellent effects on burning fat and improving endurance. That is why it is interesting for those who want to tone their body and burn calories.

10 Easy Tabata Exercises

To work on it, 8 exercises are performed with 20 seconds of work at maximum intensity and 10 seconds of rest. In this way, a complete cycle lasts 4 minutes. And in this case, we suggest you perform combinations with the following exercises:

Jumping Jack

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The Jumping Jack is a simple exercise that you can start with as a warm-up or use in the middle of the series to dose your strength. You just have to opening and closing the legs in a coordinated mannerjumping. Keep the abdomen strongly activated so that the trunk does not go out of control during the saints.

Jump squats

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The jump squat is a squat in which the lift is performed with an explosive jump, which makes the descent more demanding and exhausts the legs in less time than traditional squats.

Climbers

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Mountain climbers are a very interesting cardio and strength exercise for a tabata session. They are done from the high plankbringing the knees to the chest in an agile way, without modifying the back or arms.

Skipping

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It’s about jogging in place, raising knees towards chestas much as possible and at the maximum speed possible. To do this, it will be necessary to activate the abdomen well, keep the back straight and the shoulders down, bringing the arms to the opposite side to compensate for the movement.

Jump lunge

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Starting with a stride with both knees bent at about 90°, it is a matter of changing the standing stride by a jump in which both legs are stretched in the air. The arms are carried flexed in front and behind to compensate for the movement of the legs.

Plank with jumps

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Perform a high plank to open and close your legs in a jump over and over again during the 20 seconds of work. The abdomen should be strongly activated and the hands aligned with the shoulders. The gluteus should be aligned with the rest of the body and not rise.

Lateral lunge

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It is a lunge or stride version in which the leg opens to the side performing a deep pushupbut controlled. You can do a lunge to one side and then the other or do a set with each leg.

Push-ups

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You can do them with support on your hands and feet or support your knees if you want to reduce the load to be able to perform the exercise well, working the upper body and abdomen.

Side plank

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Add this static exercise to work oblique abs and catch your breath during your tabata session. You can do it on the forearm or on the hand, keeping them aligned with the shoulder in any case.

Burpees

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It is a demanding exercise that combine several powerful moves like the push-up, squat, jump and plank. Focus on doing it correctly and perform as many repetitions as you can in 20 seconds.