Get in shape with the Tabata method: 4 minutes a day to be on top
In summer it is important not to neglect sport, but if you do not have time (or desire) for great sacrifices, the Tabata method can be a great ally for health. No matter how much food or weight loss diet you eat, there is no question: sport will save your life. In addition to improving your mood, exercise allows you to shape your figure to your liking. The Tabata method is a great example of this, and it is very easy to do and takes little time!
It is important, however, to be sure that you are doing the exercises correctly, without hurting yourself. Watch this short video and use it as a guide!
What is the Tabata Method?
The Tabata method consists of high intensity workouts that allow you to tone muscles and burn localized fat. To practice it you need only 4 minutes a day in which you perform sequences of eight exercises, which are repeated in 20 seconds per exercise plus 10 seconds of rest until you reach the complete set. It is recommended to perform two turns for each exercise of 4 and then 4 in order not to over-tire the muscle. Here are some of the killer exercises to perform!
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For best results it is also recommended to work a single muscle group such as glutes, abdomen or pectorals in the same 4 minutes depending on the day. You can do everything from squats, to steps, to abs, you can also use weights, tapes or any other material. The biggest advantage of the Tabata method is that you get excellent results with just 4 minutes a day without having to go to the gym, in fact it can be done at home. With these ideas and some nutritional supplements to help you reach your goals, you will soon reach what you set out to do.
But before you start training with all the intensity you need, keep reading, because we will show you step by step how to practice the Tabata method and, even better, how to train the localized areas. Put the right songs to motivate you and get started!
1. Steel abs with the Tabata method
One of the areas most interested in weight loss is definitely the abdomen, and the goal is to strengthen those muscles in just four minutes. Now that summer is approaching, why not give it a try?
2. Move those legs!
Do you want to show off your perfect legs and buttocks next summer at the beach? Try this hard 4 minute workout with simple aerobic exercises combined with weights. In addition to training your legs, it will also help you harden your buttocks.
3. A 4 minute GAG lesson
Legs, abs and buttocks. The GAG is the desired workout for all women to improve their body. If you don't have time to go to the gym for an hour for a class, with this method you can get the same results in just 4 minutes. Give it a go!
4. Combine aerobic exercise with weights
This workout is a perfect example of how to combine aerobic exercise: jumps, knee to chest, ideal for burning fat and losing weight, with small weight exercises, which come in handy for toning your arms. Hard but with great results!
5. Training with a support
If you want to do some Tabata in a park or at the foot of your bed, take note of the high intensity bench workout ideas, which will modify your workout and shape your body in the same way!
6. Iron buttocks!
It is well known that squats are the quintessential ideal exercise for improving glutes and legs. The Tabata Method combines the perfect workout to tone the glutes and, while we're at it, the legs with some cardio. In short, in this area you will lose weight and have perfect legs and buttocks, what more do you want!
7. Perfect arms with the Tabata method
Okay, we know guns aren't usually our priority. But since you are training your legs, abdomen and glutes, it is a good idea to train your arms with the Tabata method as well. It is only four minutes, you will have toned them up and you will feel like you have a pair of steel biceps.
8. Yoga combined with the Tabata method
You can combine the Tabata method with yoga to increase your strength and improve your balance. Give it a try, it's only 4 minutes.
9. Tabata CrossFit: for the strongest
If the CrossFit training program is already too difficult to resist, imagine that it is accompanied by the Tabata method. Combine squats and push-ups to work both legs and arms. You can do this workout with a friend to motivate each other, because it is certainly one of the most difficult.
10. Tabata for couples. Our favorite
Partner training is perfect: it cheers each other up and, for those who train, it becomes a lot more fun. That's why we also encourage you to try this Tabata method for couples where you don't need anything other than the your partner. By holding hands or leaning on each other, you can train your whole body. As fun as it is, don't think it's a bland workout: the intensity is the same!
How many pounds do you want to lose with the Tabata method? You can find the answer for you in our ideal weight calculator. Now that you know how it works, try using the Tabata Method: remember that you must do the exercises within 20 seconds and on a daily basis. If you no longer feel your legs afterwards, it means that you are doing it right - at the top!
