Do you know Tabata? Traditional Tabata interval training consists of a four-minute workout consisting of several 20-second training intervals and 10-second recovery pauses. This sounds easy, but it is a very strenuous training method if done correctly. Normally, all Tabata training is done with a specific exercise. Advanced athletes can practice Tabata training with several different exercises. Below we have listed various Tabata methods that can be performed with different motion sequences and equipment. Just pick the Tabata method you like best and get the most out of your training.

What is Tabata?

The traditional Tabata is a four-minute training method developed by the Japanese dr. Izumi Tabata was invented. It consists of eight "high-intensity" exercises of 20 seconds and eight pauses of 10 seconds each, all of which are executed immediately after each other. The Tabata training is the basis for today's High Intensive Interval Training (HIIT), which has now become a fixture in the training program of many professional athletes. Tabata or HIIT are now among the training methods that can be used to achieve the fastest possible efficient fat burning. The high and short intensity in the individual movements ensure that the body and especially the muscles must quickly consume the necessary energy so that perseverance and intensity can be maintained in the individual exercise. This means that first the carbohydrate deposits are emptied and later on the fat deposits for energy production is accessed. Tabata can be done with your own body weight as well as with special equipment. These include, for example, kettlebells, dumbbells or training bands. The Tabata training is easy to understand from the flow, but in the implementation just for beginners often an exhausting and laborious training method. Many beginners are already flat after the first four runs and can not manage to keep up with the full 4 minutes. You should therefore begin the Tabata training slowly and systematically approach the full four minutes. We have followed up on various Tabata training methods, which should be done in both an 8-week and a 12-week period.

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The modern Tabata training

Traditional Tabata training consists of only one exercise, such as squats, which are continuously trained throughout the four minutes. New forms of Tabata training consist of two different exercises, which are then performed four times as an interval. Those who master this training method can resort to four exercises, which are then performed twice each. The top athlete even trains eight different exercises in a Tabata workout. But which form of exercise is the best? The traditional Tabata training has the disadvantage that it trains only one-sided and monotonous muscles. Exercising your leg muscles only with the squats will quickly make you tired and other muscle parts will be neglected. In addition, the required high intensity of the movements after the individual repetitions will diminish very quickly. Training different exercises in a Tabata workout has the advantage of being able to train multiple muscle groups and maintain the same intensity through the different exercises. Below we introduce the six different Tabat methods, which should bring variety and efficiency into your High Intensive Training with different equipment and exercises.

Tabata Workout 1: Barbell Tabata Complex (4 exercises)

Pick four different barbell exercises that you can easily perform. Start with the first exercise and do as many repetitions as you can in 20 seconds. Then you take a break of 10 seconds. Now comes the second exercise, followed by the next break. After completing all four different exercises within two minutes, start the first exercise again and complete Tabata training with the remaining three exercises until the end (four minutes).

For this Tabata training we recommend the following 8 exercises:

Examples of barbell Tabata Complex
1. Reverse lung
2. Shoulder press or thruster
3rd Romanian Deadlift
4. Hang Clean
5. Reverse lung
6. Shoulder press or thruster
7. Romanian Deadlift
8. Hang Clean

Tabata Workout 2: Barbell Tabata Complex with 8 exercises

This workout is the same as Workout 1. The difference is just the eight different exercises, which are performed alternately with breaks during the four minutes.

Exercise examples for workout 2:
1. Reverse lung (barbell on the shoulders)
2. Good morning (barbell still on the shoulders)
3. Shoulder press or thruster
4. Hang Clean
5th Front Squat
6. Bent Over Row
7. Romanian Deadlift 8. Pushups

Tabata Workout 3: Kettlebell Tabata Complex (4 exercises)

You can do Kettlebells Swings, train Squats or perform Kurflebels casting exercises. Pick your favorite exercises and train them with the Tabata training method below.

Exercise with kettlebells as equipment:
20 seconds 1-arm swing (right arm)
10 second break
20 seconds 1-arm swing (left arm)
10 second break
20 seconds front squat (right arm)
10 second break
20 seconds Front Squat (left arm)
10 second break
20 seconds push press (right arm)
10 second break
20 seconds push press (left arm)
10 second break
20 seconds 2-arm swing
10 second break
20 seconds 2-arm swing

Tabata Workout 4: Resistance Band Tabata with 8 exercises

Training with special Resistance Bands is easy but very effective. Also important in these exercises is a correct technique, so that the mentioned muscle can also be optimally trained.

Exercises for the Tabata Workout 4:
1. Squat and Row
2. Swimmers (back straight, arms straight and pull the band slowly to the shoulders)
3. Tight rotation (right side)
4. Tight rotation (left side)
5. Punches (right leg is in front)
6. Punches (left leg is in front)
7. Swimmers
8. Squat and Row

Tabata Workout 5: Fighter's Band Tabata (4 exercises)

Tabata is particularly popular with martial artists, as the upper body can be intensively trained with punches and other striking techniques in the movement. Also important is the alternating position of the legs, so that the punches can be trained from different foot positions.

Exercise Examples for Workout 5:
20 seconds punches (left leg stays in front)
10 second break
20 seconds punches (right leg stays in front)
10 second break
20 seconds Alternating Row (left leg stays in front)
10 second break
20 seconds Alternating Row (right leg stays in front)
10 second break
20 seconds punches (left leg stays in front)
10 second break
20 second punches (right leg stays in front)
10 second break
20 seconds Alternating Row (left leg stays in front)
10 second break
20 seconds Alternating Row (right leg stays in front)

Tabata Workout 6: Bodyweight Tabata (4 exercises)

These bodyweight exercises can be performed at home, traveling or outdoors.

Exercise examples for workout 6:
20 seconds squats (executed quickly)
10 second break
20 seconds Burpees
10 second break
20 seconds Mountain Climber
10 second break
20 seconds Speed ​​Skips (lift the knee to the hips)
10 second break 20 seconds squat (done quickly)
10 second break
20 seconds Burpees
10 second break
20 seconds Mountain Climber
10 second break
20 seconds Speed ​​Skips (lift the knee to the hips)

Tabata "progression training"

If you are not physically able to sustain the four-minute workout, we recommend the following training method. The different details mean:

Example 10/20 x 6: 10 seconds of training followed by a 20 second break. Repeat six times in total.

Tabata Training 12 weeks: Week 1: 10/20 x 6 week 2: 10/20 x 7 week 3: 10/20 x 8 week 4: 15/15 x 5 week 5: 15/15 x 6 week 6: 15/15 x 7 week 7 : 15/15 x 8 week 8: 20/10 x 4 week 9: 20/10 x5 week 10: 20/10 x 6 week 11: 20/10 x 7 week 12: 20/10 x 8

Tabata Training 8 weeks:

Week 1: 10/20 x 6 week 2: 15/15 x 4 week 3: 10/20 x 8 week 4: 15/15 x 6 week 5: 20/10 x 4 week 6: 15/15 x 8 week 7 : 20/10 x 6 week 8: 20/10 x 8

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