A Japanese training method to burn fat in 30 minutes

Everyone who works out regularly knows what it means to reach a difficult goal: hard work, pain and a lot of persistence. One of the fastest ways to achieve great results is through the Tabata method. This training was developed by researcher Izumi Tabata, from the National Institute of Fitness and Sports in Tokyo, Japan — hence, it is pronounced ‘Tabáta’, not ‘Tábata’ – and, because it is quite intensive, it helps to burn a lot of calories. If you take it twice a week for just 6 weeks, your body will transform and you will feel stronger, leaner and fitter than ever before.

As we love challenges, we decided to do a little more research on this subject. Check it out and see how the results are really very positive.

The principle of the Tabata method is a combination of 20 seconds of exercise with 10 seconds of rest. Remember: 20 seconds of exercise and 10 seconds of rest, no more and no less. You will need a stopwatch or an app to be able to follow this rule, which is fundamental for the good result of the method.

These intervals are placed because our muscles work in anaerobic mode, with maximum power, for 20 seconds, with a rest of 10. This is the recovery time that the muscles need.

Do each exercise for 20 seconds at maximum capacity, then rest for 10 seconds. Repeat the process 8 times. By doing this, each exercise will only take 4 minutes. Rest 1 minute and move on to the next 4 minute cycle. Choose 6 different exercises for a 30-minute workout. Trust the premises: 30 minutes is enough if you adopt the Tabata method correctly. Also, the exercises should be simple.

Let’s start with something technically simple. The objective of this exercise is to raise your knees as high as you can.

Jump with your right knee up. Then jump with your left knee up. Keep jumping until you reach the suggested time.

This exercise works different muscle groups and the important thing is to watch your back. If you feel pain, switch to another exercise, always following the same 20/10 second routine.

Bend your knees (as if you were going to do a deep squat) and place your hands on the floor. Jump into plank position. Return to the starting position with a jump, placing your feet next to your hands.

Let’s add a little more movement to your Tabata training.

Start with one side, placing your body weight on one leg. Lower and cross the leg behind. As you come up, jump explosively and land on the other side with your other leg. If you still have strength, touch the floor with your hands with each side change.

You’ll love the plank during the Tabata method. Trust me, this is the easiest part of the workout.

Get into a plank position with your legs straight and slightly apart and your back straight. Form a straight line with your whole body.

After the light ‘rest’ with the board, it’s time to get that heart rate up again.

Start in the push-up position. Bring one foot in and, with an explosive leap, switch legs, bringing the other knee toward your chest. Avoid jumping up.

Those who like to work out love to do burpees🇧🇷 It is a very complex exercise, developed by Royal H. Burpee, an American physiologist.

Squat down and place your hands on the floor. Put your weight on your arms and stretch your legs out behind you. Do a push-up if you can. Jump forward, bringing your feet towards your hands. Stand up and, if you can, jump.

The Tabata method is really intense. Do not forget Warm up before starting.
If you cannot do any of these suggested exercises, switch to another one. What you cannot do is change the time 10/20. But, of course, respect your limitations and be careful not to hurt yourself. This series of exercises is very tiring, but don’t forget to pay attention to technique🇧🇷 Never trade quality for quantity.
can’t steal🇧🇷 During the 20 seconds of exercise, work as efficiently as possible🇧🇷 This training really delivers great results. This method is not for beginners. Ie, listen to your body.
If you have any cardiovascular problems, this may not be the most recommended method. Again let’s talk about time: 20 seconds of exercise, 10 seconds of rest, 8 times with 1 minute between them. Repeat training 2 to 4 times a week, depending on your physical condition.

Monitoring progress during Tabata training is very easy. During a 4-minute cycle, write the number of repetitions done in each set. For example, burpees: 10-8-8-7-7-6-6-5. If the sum of these numbers increases each week, you are making progress. If the last number goes up, you really are doing well.

Did you already know this method? Know another one that actually works? Share your experience in the comments.