It just takes four minutes of your time to attain the perfect body, say Tabata loyals. Tabata follows the concept of basic interval training — bouts of heavy workout followed by brief rest. Stars like Salman Khan have followed it to stay fit.
Izumi Tabata, a Japan-based fitness expert, developed Tabata training. He compared the effects of moderate intensity endurance and high endurance sporadic training. Fitness expert Satyajit Chaurasia adopts this training method for his celebrity clients. “Tabata training can be done with a number of different exercises. The idea is to indulge in an exercise that gets the whole body involved or at least major muscle groups. It is simply about exercising for 20 seconds and then taking 10 seconds off before repeating the cycle,” says Satyajit.
Explaining further, he says, “It basically requires four minutes of intense circuit training. For example, you are made to sprint as hard as you can for 20 seconds, followed by a walk for 10 seconds. The routine is repeated seven times and in 8 sets. You are just given 10 seconds to recover as it is important, both physically and mentally. Not only do they allow recovery, they also provide psychological relief. Switching back and forth makes the workout intensive. Plus, it allows you to build stamina.”
This training could be done using barbells, dumbbells or kettlebells. Another good exercise that is a part of Tabata is the squat thruster. Take two dumbbells and lift them at shoulder height. Squat down, moving the dumbbells closer to your shoulders. As you rise up, press the bells to the overhead lockout position. Stand straight, keeping the bells close to you.
There is also a longer version of this module. “This workout consists of separate Tabata intervals, each for four minutes. The total workout lasts 16 minutes. Always begin with a moderate warm-up and cool-down session. Begin with a jump rope, then quick pushups followed by squats and conclude with chin-ups or pull-ups,” Satyajit explains.
Shalini Bhargava, a Mumbai-based fitness trainer points out that the training raises the pulse rate and it’s better to perform it after consulting an expert and a physiotherapist. “Tabata training is about timing your exercises. Always keep a watch and ensure that you don’t spend any extra second as it may nullify the effect of the high-intensity workout,” she points.
Shorter workouts make things more exciting as it pushes you to perform better. “The 10 second rest period feels like heaven. Moreover, it burns more calories and is an excellent cardiovascular workout,” she concludes.