Contents:
- Medical Video: A 30-Minute Tabata Session to Burn Some Serious Calories
- Basic rules for Tabata sports
- The Tabata sports movement that you can try at home
- Tabata set 1
- Tabata set 2
- Tabata set 3
Medical Video: A 30-Minute Tabata Session to Burn Some Serious Calories
If you are bored with just that cardio, try Tabata sports. Tabata is included in High Intensity Interval Training (HIIT) which requires you to do high intensity exercise in just 4 minutes. Even though it's short, calories burned when you do Tabata exercise are up to 5 times more than regular aerobic exercise, you know! Intrigued what are the powerful Tabata sports movements? See the information below.
Basic rules for Tabata sports
Tabata sports are done in 8 sets in 4 minutes. During these 4 minutes, there are several steps that you must do:
- Start by warming up and stretching first.
- After that, do high intensity exercise for 20 seconds.
- After completing 20 seconds of exercise, rest for 10 seconds. One sport and one break are calculated as 1 set.
- Repeat until 8 times complete, with the same movements on each set.
- After you have successfully completed eight full sets, rest for 1 minute and may continue the next 4 minute Tabata session with different moves.
The Tabata sports movement that you can try at home
You don't need special tools to do this sport. Here are the various Tabata sports movements that you can try:
Tabata set 1
This tabata set includes the movements of the burpees and mountain climbers.
Burpees
- Start in a standing position
- Gently position your body half squatting with both hands on the floor
- Kick your feet back and lower your body to do push ups
- Return to the squatting position and jump both hands straight up
In order not to be monotonous, you can also step backward instead of jumping.
Mountain climber
- You are in a push up position. Make sure the body forms a straight line from the shoulder to the ankle.
- Point your knees alternately towards your chest, as if running.
- Make sure your hips are level with your body and move your knees as high as you can
Each movement of the burpees and mountain climber is done for 20 seconds and 10 seconds rest. Repeat each of these four times for a total of 4 minutes. Then rest for 1 minute.
Tabata set 2
This tabata movement includes squat jump and high knee jog
Jump squat
- Stand with feet opened wide
- Both hands are placed behind the head, elbows facing outside
- Bend your knees until your thighs are level with the floor
- Lift the body and jump as high as possible by pushing the toe to the floor
- Land slowly in a squat position
- Do it repeatedly
High knee jog
- Stand straight by opening your feet hip-width apart, looking straight ahead and your arms hanging down on the side of your body
- Lift your knees to hip level or as high as you can
- The arm must follow the movement
- Lower the knee slowly
- Repeat the movement on the other knee so that each step will make you move forward
Each squat jump and high knee jog movement is carried out for 20 seconds and 10 seconds rest. Repeat each of these four times for a total of 4 minutes. Then rest for 1 minute.
Tabata set 3
Tabata set 2 movements include jump kicks and side-to-side jumping lunges.
Jump kicks
- Start in an upright position
- Swing your legs forward at waist level or more
- Hands in bent position up
- Repeat with different legs
Side to side jumping lunge
- Stand straight with your feet shoulder width apart and arms at your sides
- Touch your left foot with your right hand
- Make sure the right hand stays perpendicular to the head
- Repeat the movement with a different side
Each jump kicks and side to side jumping lunges are carried out for 20 seconds and 10 seconds rest. Repeat each of these four times for a total of 4 minutes. Then rest for 1 minute.
Note: Because tabata exercise is carried out with high intensity, make sure you consult your doctor first if you have certain medical conditions.
