Workout From Home – Get Start with Tabata

The coronavirus pandemic has lead to shutdown in lots of public spaces, including gyms and sports grounds, many are forced to stay at home. But it shouldn’t stop us from working out and keeping our body in shape.

One of the best way to get started is body-weight training, which you basically don’t need any additional equipment but just your body.

Introduce you Tabata, the famous interval workout philosophy that can burn fat, grow muscle and keep you healthy in just 4 minute a day.

What is Tabata

Tabata is not something complicated, in fact it is very easy to remember as its core rule is 20 seconds workout + 10 seconds rest. That’s all. It sounds very similar to HIIT (High Intensity Interval Training) in the sense that they both aims to boost your heart rate up and gets your body to the max intensity with short rest interval between workouts.

When we talks about Tabata, we are normally referring to a 2 sets, 4 moves and 8 rounds of workout that follows the 20 + 10 rule. A typical session of Tabata takes 4 minutes and looks like this:

Set 1

  1. Burpee – 20 seconds + 10 seconds Rest
  2. Leg Raise – 20 seconds + 10 seconds Rest
  3. Leg Crawl – 20 seconds + 10 seconds Rest
  4. Push Up – 20 seconds + 10 seconds Rest

Set 2

  1. Burpee – 20 seconds + 10 seconds Rest
  2. Leg Raise – 20 seconds + 10 seconds Rest
  3. Leg Crawl – 20 seconds + 10 seconds Rest
  4. Push Up – 20 seconds + 10 seconds Rest

That’s a total of 4 minute if you sum it up, and that’s all it takes to bump your heart rate up. It might look easy on paper but trust me, things changed dramatically when you gets to the second set.

Try making your own combination of moves to get the best out of yourself. One of the best thing for Tabata is that it is all about you. The pace, the moves, the intensity…it is all your call and the more you give, the more you take.