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Sunday, July 5, 2020

Weight Loss Japanese HIIT workout

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If you are a weight watcher and want to burn away excess fats then you are at the right place as today we are talking about a workout routine that will torch down fats in a few minutes. You must have heard or read or did High-intensity Interval Training aka HIIT. It is a popular buzzword right now as it helps to trim down a lot in a few minutes. When it comes to HIIT less is more so if you have less time still want to lose weight you can rely on this regime.

As the name suggests, HIIT training involves intense movements followed by short rest periods. HIIT has several variations and today we are giving information about a variant called Tabata. The same is known as Japanese HIIT training and it was created by scientist Dr. Izumi Tabata. Dr. Tabata had conducted a study on two groups of people who trained for six weeks – one group did moderate-intensity exercise five times a week and the other doing high-intensity intervals.

While the first group did 1,200 minutes of cardio the other group did just 120 minutes. He found that super-fast training protocol increased both aerobic capacity and anaerobic performance by 28 percent. The best part of Tabata is it also creates a calorie ‘afterburn’ effect which means you not only burn calories during workout but later as well. As per another research, Tabata can burn up to 13.5 calories per minute, and can double your metabolic rate. Basically, 4 minutes of Tabata can get you more fitness gains than running on the treadmill.

Tabata exercises

Do the following exercises for 20 seconds, rest for 10 seconds, then repeat until 4 minutes. After each set, rest two minutes before moving on to the next.

Burpees
Squat jumps
Mountain climbers
Planks
Bicycle Sprints
Jumping Lunges
Jumping Rope
Box Jumps
Tabata workouts work best with other cardiovascular training such as sprints, rowing and cycling.

Check out this beginner’s Tabata guide:

 

Sajjad Ahmed
Sajjad Ahmed
Photojournalist / Web Editor

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