Can the Hot New Fitness Trend Called Tabata Make You Lose Weight?
High intensity interval training (HIIT) has been growing in popularity in the past few years. This is because these workouts are proving to being just as effective as the longer routines that take up more time. They also decrease the appetite, increases your after burn, and makes you lose weight. More recently, everywhere you go, a new type of HIIT is being introduced into mainstream media as well as boot camps and fitness instructors. The term that’s being thrown around now is that it’s a new type of HIIT called “Tabata.”
Tabata is a much more specific version of an HIIT workout. The new exercise is based on studies conducted at the Ritsumeikan University in Kyoto, Japan, that has already proven in a past study on the effectiveness of HIIT. In the new study, exactly four minutes of really intense Tabata is just as effective as HIIT, and more effective than hours of lighter and more moderate exercising. The complete name is actually the “Tabata Protocol.” The four-minute Tabata workout revolves around doing one exercise for 20 seconds on – at really maximum intensity – and 10 seconds off. It can be squats, jumping jacks, or lunges. This is done 8 times, for a total of four minutes.
Before doing the Tabata workout though, you first need to do a heart-revving warm up of 10 minutes. The 10-minute warm ups can just be lunges, high knees, or jumping jacks in order to get the heart beating fast. At the end of the 10 minutes, you’re ready to push yourself harder for the next four minutes. The challenge with Tabata is to push yourself as hard as you can in those 20 seconds before you rest for 10 seconds. The harder you push your body, the more you reap the benefits of the workout, and the more you can lose weight. Doing the more familiar HIIT movements of four minutes of one movement and four minutes of another movement followed by four minutes of rest is not Tabata. You can still lose weight from HIIT, but Tabata is more intense. To do the Tabata means doing the legitimate 20 seconds on, 10 seconds off.