Tabata training without tools, the most effective exercises

September is the month when everything starts again, including training in the gym. Among the most popular workouts today there is certainly the Tabata, which is based on cycles of exercises of short duration, working on muscle groups (glutes, abdominals, back, etc.). As a high intensity activity, it can be performed both with the free body and with the use of weights and tools. In this article we are going to focus on the first option and find out how Tabata training can be a valid ally to get back in shape after the typical summer festivities.

What is Tabata Training?

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If you haven’t heard of it yet, now is the time to get up to speed. Tabata, in fact, is a variation of HIIT and consists of a series of alternating exercises, which must be performed in rapid succession. The body, in fact, thanks to this training, works at high intensity for about 20 seconds, with 10-second breaks between one series and another. In 4 minutes, the expected execution is eight exercises in total.
Basically, the very rapid alternation between effort and recovery time allows you to burn body fat faster, while the body continues to burn energy even after training. The most interesting feature is certainly the possibility of operating the circuit anywhere and at any time, since it is not necessary to use machines or tools.

Practice

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The Tabata workout is quick and short, making it perfect for ending a workout. If done 3 or 4 times a week, it can be a valid support for weight loss.

Here are the three salient stages of Tabata:

  • Warm-up: duration between 5 and 10 minutes
  • Effort: about 20 seconds per exercise, all done quickly
  • Recovery: about 10 seconds between one exercise and the next

You won’t need any tools or weights, but always make sure you have a mat available and above all don’t forget the warm-up, basic practice so you don’t risk injuring yourself.

Who is it suitable for

Being a very intense and tiring workout, we do not recommend the practice for untrained people, as the effort required may be too high. For all athletes who go to the gym or do sports regularly, but also for those who want to lose weight, this workout is highly recommended.

The advice, in general, is to start training gradually, without subjecting your body to excessive and sudden efforts. Also, the required intensity may not be suitable for people with cardiovascular problems. In the event of obvious pathologies, a consultation with your trusted doctor is essential.

The best exercises

If you feel ready to start a Tabata workout without tools, you can start with a typical circuit, perfect to be done at home, outdoors or in the gym. Before starting, it is good to do a warm-up of about 5 or 10 minutes, to stretch the muscles used.

Here is a typical example of a Tabata workout:

  • 20 seconds of squats
  • 10 second break
  • 20 seconds of push-ups
  • 10 second break
  • 20 second climber
  • 10 second break
  • 20 seconds of squats
  • 10 second break
  • 20 seconds of push-ups
  • 10 second break
  • 20 second burpees
  • 10 second break
  • 20 seconds of squats
  • 10 second break
  • 20 seconds of push-ups
  • 10 second break

Once you have completed all the exercises, cool down for at least 3 or 4 minutes and proceed with deep, slow breathing.

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