- Complete training plan
- 1. Mountain Climbers
- 2. Squats
- 3. Sit-ups on bicycle
- 4. Knees high
- 5. Traditional sit-ups
- 6. Burpees
- 7. Push-ups
- 8. Jumping Jacks
- How to enhance training results
The Tabata method is a type of high intensity training, such as HIIT, which allows you to burn fat, tone your body and dry your belly by spending just 4 minutes a day. Thus, this is the ideal training plan for those who have little time after work to go to the gym, for example.
During this training plan 8 different exercises are done that work several muscle groups for 20 seconds, interspersed with 10 seconds of rest between each one. During the 20 seconds of exercise, try to do as many repetitions as possible. This allows you to optimize the burning of localized fat while toning your muscles, making them stronger.
Since the Tabata method is a high intensity workout it is recommended mainly for those who already practice some physical activity. So, if this is not your case, you should see a general practitioner to assess your physical condition before starting training.
Complete training plan
Before starting the training plan, you should have a stopwatch close to you to correctly monitor the time you are doing the exercise. The exercises are:
1. Mountain Climbers
This exercise is excellent for working the muscles of the legs, back and especially the abdomen. To do this you must put yourself in the plank position, as if you were going to do a push-up, but, keeping your arms straight, bend one knee and pull it close to your chest. Go alternating your legs as if you were climbing a mountain.
Exercise time: 20 seconds + 10 seconds rest.
2. Squats
The squat exercise allows you to tone the gluteal and thigh muscles. Do a traditional squat and go back up. Then go back down to the squat position without moving your feet and repeat until the end of time. To do this exercise it is essential to maintain good posture, so here's how to do a squat correctly.
Exercise time: 20 seconds + 10 seconds rest.
3. Sit-ups on bicycle
This type of abdominal is a more intense way of training the entire muscle group of the abdomen. To do this, just lie on your back on the floor and then raise your legs, making pedaling movements in the air. To avoid back pain, place your hands under your lower back and try to keep your back always flat on the floor.
Exercise time: 20 seconds + 10 seconds rest.
4. Knees high
The exercise of high knees allows to strengthen and tone the muscles of the legs, abdomen and back. To start the exercise, just stand up and then jump, pulling one knee at a time, upwards as much as possible, alternating throughout the exercise.
Exercise time: 20 seconds + 10 seconds rest.
5. Traditional sit-ups
The traditional sit-up is one of the simplest and most effective exercises to work the abdomen. To do this, lie on your back on the floor and bend your knees, resting your feet on the floor. Finally, try to lift your back off the ground as much as possible while looking at the ceiling. Repeat as many times as you can.
Exercise time: 20 seconds + 10 seconds rest.
6. Burpees
Burpees are a very complex type of exercise that allow you to work almost all muscle groups, from the legs, to the arms, the abdomen and the back.
To do a burpee, stand and then lower yourself until you are squatting. In that position, bring your hands to the floor and push your feet back until you are in the plank position. Then, return to the squatting position, pulling your feet close to your body and climbing again. Repeat until the exercise time is up.
Exercise time: 20 seconds + 10 seconds rest.
7. Push-ups
This exercise allows you to work on the pectoralis muscles, arms and abdomen. In this exercise, you should do a traditional push-up, keeping your arms shoulder-width apart and going down until you form a 90ยบ angle with your elbow. If it is too difficult, keep your knees flat on the floor.
Exercise time: 20 seconds + 10 seconds rest.
8. Jumping Jacks
The jumping exercise is a great way to work all the muscles in the body, while regulating the heartbeat. To do it correctly stand up straight and then take a little jump while opening your legs and arms. Immediately close your legs and arms. Repeat until the exercise time is up.
Exercise time: 20 seconds.
When you finish your exercise plan, don't forget to stretch your muscles and relax, to avoid muscle damage and allow your heart rate to be reduced and regulated. See some stretches you can do after training.
How to enhance training results
To get better results and achieve your training goal, it is very important to be careful with your food. For this, see a video by Tatiana Zanin where everything about what the training diet should be explained:
