{"id":5805,"date":"2020-06-23T19:14:24","date_gmt":"2020-06-23T19:14:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=5805"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"tabata-weight-loss","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/tabata-weight-loss\/","title":{"rendered":"Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Tabata_Weight_Loss\" >Tabata Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#What_Is_Tabata_Weight_Loss\" >What Is Tabata Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Why_It_Works\" >Why It Works?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Tabata_Weight_Loss_Workout_Sample\" >Tabata Weight Loss Workout Sample<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Squats\" >Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#A_Small_Recommendation\" >A Small Recommendation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Possible_Mistakes\" >Possible Mistakes<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Not_Working_Hard_Enough\" >Not Working Hard Enough<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Avoiding_Weights\" >Avoiding Weights<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Prioritizing_High-Impact_Exercises_Only\" >Prioritizing High-Impact Exercises Only<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Neglecting_Recovery_Period\" >Neglecting Recovery Period<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Using_A_Treadmill\" >Using A Treadmill<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#How_Often_Should_I_Perform_Tabata\" >How Often Should I Perform Tabata?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Is_Tabata_Suitable_For_Everyone\" >Is Tabata Suitable For Everyone?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#What_Is_The_Difference_Between_Tabata_And_Hiit_And_What_Is_Better\" >What Is The Difference Between Tabata And Hiit, And What Is Better?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Can_I_Use_Weights_For_My_Tabata_Training_Session\" >Can I Use Weights For My Tabata Training Session?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tabata_Weight_Loss\"><\/span>Tabata Weight Loss<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yanking yourself back in shape in just 4 minutes a day? No, it\u2019s not just another hyperbolic eye roll-worthy promise you tumble into when casually skimming over a fitness-related article. Tabata is skyrocketing in popularity and rightly so. This hardcore fat-frying workout requires a ball-to-the-wall effort but it\u2019s guaranteed to tone you up in a laughable amount of time.\u00a0 If you\u2019re burning with curiosity, keep on reading to find out all the details about this game-changing tabata weight loss.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Tabata_Weight_Loss\"><\/span><b>What Is Tabata Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tabata belongs to one of the most popular types of workouts thanks to its effectiveness. This is a high-intensity training that aims to increase your heart rate in a short bout of time. It was created in 1996 by Izumi Tabata, a Japanese professor from the National Institute of Fitness and Sports in Tokyo. As a rule, this workout includes several exercises and lasts for 4 minutes \u2013 20 seconds of high intensity exercise, 10-second pause, 8 cycles. After performing these 4 minutes you can either stop your training session, or repeat the set again. This workout allows your body to burn calories even after you finish your training session (an after-burn effect). This happens through excess post-exercise oxygen consumption process, more commonly known as EPOC (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). This effect can last for 16-24 hours (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-34527 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-7-1024x576.jpg\" alt=\"tabata weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/9-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_It_Works\"><\/span><b>Why It Works?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tabata is a sort of high-intensity interval training, more commonly known as HIIT. This type of workouts includes both maximum and low intensity exercises, following each other. <\/span><a href=\"https:\/\/betterme.world\/articles\/hiit\/\"><span style=\"font-weight: 400;\">HIIT<\/span><\/a><span style=\"font-weight: 400;\"> workouts are far more effective than regular cardiovascular exercises. They shift your metabolism into ovedrive after you finish your training session (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24773393\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23438230\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27747847\/\"> <span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). According to the study, this type of workout helps to burn more calories than cardio and strength workouts. For example, HIIT exercises burn 25-30% more calories during a 30-minute routine than other types of exercises (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It is an extremely efficient way to burn excess body fat and build muscles. The number one rule is to give a 100% effort during the training session.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">Why Am I Gaining Weight Doing HIIT: Here Is How Too Much Exercise Throws Your System Off-Kilter<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-34534 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-16-1024x576.jpg\" alt=\"workout for weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-16.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-16-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-16.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-16-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/2-16.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tabata_Weight_Loss_Workout_Sample\"><\/span>Tabata Weight Loss Workout Sample<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tabata <a href=\"https:\/\/betterme.world\/articles\/back-and-tricep-workout\/\">workout<\/a> can include exercises you like most of all, just make sure they shoot your heart rate up to the necessary level. Below you can see a Tabata workout sample for advanced-level fitness lovers. It includes three popular exercises:<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise is a great way to tone your body with no equipment. It lowers your risks of cardiovascular disease and strengthens all major muscle groups. To perform a push-up properly, you need to place your hands on the mat shoulder-width apart. Get into a plank position, fully extending your body. It should be straight and form one line. While keeping this position, lower your body bending your elbows. When your chest reaches the mat, get back to the starting position. That\u2019s one rap (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/25511-benefits-pushups\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Squats\"><\/span><strong>Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is one of the most popular and effective exercises in the weight loss world. Squats improve your performance, posture and bone density, make you stronger, and burn calories (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/556240-the-worlds-greatest-exercise\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Start standing with your hips shoulder-width apart. While keeping your chest up, you should hinge your hips and bend your knees. Your knees and toes should be pointing in one direction. You can bring your hands up to your chest. Make sure you don\u2019t arch your lower back and your knees don\u2019t extend past your toes. When your hips are parallel to the mat (or when you feel uncomfortable in your hips) get back to the starting position. That\u2019s one rep (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/13582767-the-30-day-squat-challenge\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-38312 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370-1024x576.png\" alt=\"tabata weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5370.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><strong>Jumping Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise is a perfect way to burn more calories. The best thing is that you can do them anywhere, as they are completely zero-equipment. You also use your entire body to perform them (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/460979-benefits-of-jumping-jacks\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Stand with your hands on your sides and keep your legs together. Slightly bend your knees. Jump so that your arms are above your head and your legs are wider than shoulders. Get back to the starting position. That\u2019s one rep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should start your Tabata training session with push-ups \u2013 perform them for 20 seconds. Remember to work as hard as possible. Then make a 10-second pause. Basically, that\u2019s one set. You should do 8 sets and take a 1-minute break. Next, you should stick to the same routine, replacing push-ups with squats. Make one more 1-minute pause and repeat the same with jumping jacks. It will help you burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you are a newbie, this workout will be way too tough for you. If you have decided to try Tabata, it\u2019s better to start with simpler training sessions. For example, you can try push-up Tabata. The outline of this workout is as follows: perform push-ups for 20 seconds, rest for 10 seconds, and repeat 8 sets total. The same goes for squat Tabata. When you get used to this volume of physical load and feel like you can handle more, simply add more sets. Later you will be able to throw in any exercise you want.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-36521 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5119-convert.io_-1024x576.jpg\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5119-convert.io_.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5119-convert.io_-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5119-convert.io_.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5119-convert.io_-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/Frame-5119-convert.io_.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_Small_Recommendation\"><\/span><b>A Small Recommendation<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you know, warm-up is highly important for your body and safety during training. It helps to prepare your body for physical activity. It raises your body temperature, increases blood flow to your muscles, and lowers your risk of injuries as well (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045517\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The length of your warm-up usually depends on the workout you are going to perform. The most optimal time is 10 minutes (<\/span><a href=\"https:\/\/www.livestrong.com\/article\/511702-how-long-should-a-warm-up-last\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), it is especially important if you are going to perform advanced level workouts. Tabata requires warm-up as well. You can jump rope for at least 5 minutes. It\u2019ll do the trick.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Possible_Mistakes\"><\/span><b>Possible Mistakes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Not_Working_Hard_Enough\"><\/span><strong>Not Working Hard Enough<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As it was mentioned above, Tabata workouts need your 100% effort. Many people neglect this rule, and this is probably the biggest mistake. You should keep in mind that moderate pace is not enough, just give these 4 minutes the best you can. It\u2019s quite easy to understand whether you work as intensively as needed. You should be out of breath and shouldn\u2019t be able to talk during your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are a newbie, it is better to start form simple exercises and gradually increase your fitness level. You can find some Tabata workouts for beginners and after you get used to them, try a full Tabata workout.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-31234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1024x576.jpg\" alt=\"tabata weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Avoiding_Weights\"><\/span><strong>Avoiding Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tabata belongs to cardiovascular workouts, and that\u2019s why many people don\u2019t even think about using weights. Many supporters of this type of workout prefer more traditional <\/span><a href=\"https:\/\/betterme.world\/articles\/cardio\/\"><span style=\"font-weight: 400;\">cardio<\/span><\/a><span style=\"font-weight: 400;\"> exercises. It is just a missed opportunity to lose more weight and gain muscle mass. The best option will be to use kettlebells. You can add such exercises as thrusters or <\/span><a href=\"https:\/\/betterme.world\/articles\/kettlebell-back-workout\/\"><span style=\"font-weight: 400;\">kettlebell <\/span><\/a><span style=\"font-weight: 400;\">swings to your Tabata workout for weight loss.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Prioritizing_High-Impact_Exercises_Only\"><\/span><strong>Prioritizing High-Impact Exercises Only<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, high-impact exercises are perfect for your Tabata routine. For instance, jump squats or burpees will be a perfect option for increasing your heart rate and building your muscles. But it doesn\u2019t mean that your Tabata should include only this type of exercises. Low-impact moves (like pull-ups or dumbbell walking lunges) are a great option as well. Even cycling and swimming can become a part of your Tabata routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-38333 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5594-1024x576.png\" alt=\"tabata weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5594.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5594-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5594.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5594.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Neglecting_Recovery_Period\"><\/span><strong>Neglecting Recovery Period<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As it was mentioned above, Tabata is a high-intensity workout. This intensity makes it one of the most effective types of exercises. Your muscles work at full capacity for 4 minutes straight. However, oftentimes people tend to take the rule \u201cwork as hard as you can\u201d too literally, and end up overstraining their muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is important to take care of your health. Performing high-intensity exercises too often will be stressful for your body. As a result, you might get injured and extremely exhausted. With constant feeling of fatigue and pain in your muscles you won\u2019t be able to continue your weight loss journey and stay healthy. Take care of yourself and give your muscles time to recover.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Using_A_Treadmill\"><\/span><strong>Using A Treadmill<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yes, exercises are always great for your health and well-being. But sometimes, some of them can spoil the effect you get from other workouts. This is the case for Tabata and treadmill. If you use treadmill for your warm-up or just as a cardio workout, it will definitely bring you a bunch of health benefits. But by using a treadmill for your intervals, you won\u2019t get the desired effect from your Tabata routine. It happens because active intervals are too short for the machine \u2013 it needs approximately 5-6 seconds to get up to the necessary speed level. You\u2019ll also spend some time to get on and off the treadmill. This time is nothing for regular cardio workouts. But when you have only 30-second cycle for your exercises, this will significantly mess up your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That\u2019s why it is much better to choose a jumping rope or kettlebell swings for this purpose. Sprinting on the ground will be a nice option as well.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hot-yoga-weight-loss\/\">Hot Yoga Weight Loss: Become The Fittest, Leanest, And Strongest Version Of Yourself<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-34529 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-13-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-13.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-13-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-13.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-13-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/7-13.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Perform_Tabata\"><\/span>How Often Should I Perform Tabata?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is important to keep in mind that all people are different, especially when it comes to their health state or fitness level. The volume of your physical load also depends on your age and goals. That\u2019s why it is hard to say how often you should include this type of training to your <\/span><a href=\"https:\/\/betterme.world\/articles\/workout-quiz\/\"><span style=\"font-weight: 400;\">workout<\/span><\/a><span style=\"font-weight: 400;\"> routine. The best option will be to consult a personal trainer. However, since you can create your own Tabata exercise sets, you can include various workouts to alternate muscle groups every training session. This means that if your fitness level is high enough, you can perform Tabata every day. But it is critical to remember the mistakes listed above. You can harm your body and lose motivation to train. That\u2019s why it is always better to practice moderation and combine Tabata routine with other types of workouts.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_Tabata_Suitable_For_Everyone\"><\/span>Is Tabata Suitable For Everyone?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You already know that Tabata belongs to one of the most difficult types of workouts because of its high intensity. It significantly increases your heart rate and demands a high fitness level. It is not for everyone. If you\u2019re are a beginner, you should choose simpler exercises with lower intensity as a start. Then you should gradually increase the load and after your body gets stronger, you can give Tabata a try.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-34528 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7-1024x576.jpg\" alt=\"tabata weight loss\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/8-7.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_The_Difference_Between_Tabata_And_Hiit_And_What_Is_Better\"><\/span>What Is The Difference Between Tabata And Hiit, And What Is Better?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people are interested whether Tabata and HIIT are the same things. HIIT can include a wider range of exercises and you can vary the time of performance. Tabata cycle usually includes up to four exercises, performed during a fixed amount of time \u2013 20 seconds with 10-second pauses. Sometimes people use one exercise for the first cycle, and another for the second one. Some people also continue adding more cycles using different exercises in order to amp up their fitness level. Others prefer simplicity, that doesn\u2019t require time for planning workouts, and stick to only one exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is hard to say what workout type is better, as both of them bring a number of benefits for your health and body in general. So, everything is up to you, and if you want, you can even include both of them to your weekly workout routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Can_I_Use_Weights_For_My_Tabata_Training_Session\"><\/span>Can I Use Weights For My Tabata Training Session?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, it can be performed with weights. You can make your Tabata more focused on strength training, that will help you to gain muscle mass and get stronger.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\"><img decoding=\"async\" class=\"aligncenter wp-image-34526 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/10-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In conclusion, as you can see, Tabata weight loss has a number of benefits. It is an extremely effective way to trim off unwanted pounds. It offers you a number of health benefits and will help you to achieve your fitness goals. A small training session performed several times a week will make your dream about a strong and healthy body come true. Only four minutes per training session will improve your health and body composition. All you have to do is lift your booty off the couch and put some effort into your goal. This workout style is perfect for busy people who can\u2019t find the time to squeeze in a training session into their schedule. On top of that, you can do Tabata wherever you want as it doesn\u2019t require much space or equipment.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Tabata_Weight_Loss\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe | 7-min Fat burning TABATA WORKOUT at home\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/j5EvRL_eSPc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/exercise\/art-20045517\"><span style=\"font-weight: 400;\">Aerobic exercise: How to warm up and cool down<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/460979-benefits-of-jumping-jacks\/\"><span style=\"font-weight: 400;\">Benefits of Jumping Jacks<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y\"><span style=\"font-weight: 400;\">Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management<\/span><\/a><span style=\"font-weight: 400;\"> (2002, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24773393\/\"><span style=\"font-weight: 400;\">High-intensity Interval Exercise Induces 24-h Energy Expenditure Similar to Traditional Endurance Exercise Despite Reduced Time Commitment<\/span><\/a><span style=\"font-weight: 400;\"> (2014, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/511702-how-long-should-a-warm-up-last\/\"><span style=\"font-weight: 400;\">How Long Should a Warm-Up Last?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/556240-the-worlds-greatest-exercise\/\"><span style=\"font-weight: 400;\">Is This the World&#8217;s Greatest Exercise?<\/span><\/a><span style=\"font-weight: 400;\"> (2019, livestrong.com)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23438230\/\"><span style=\"font-weight: 400;\">Oxygen Consumption, Substrate Oxidation, and Blood Pressure Following Sprint Interval Exercise<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/\"><span style=\"font-weight: 400;\">7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)<\/span><\/a><span style=\"font-weight: 400;\"> (2014, acefitness.org)<\/span><\/li>\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27747847\/\"> <span style=\"font-weight: 400;\">The Acute Effect of Exercise Modality and Nutrition Manipulations on Post-Exercise Resting Energy Expenditure and Respiratory Exchange Ratio in Women: A Randomized Trial<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/13582767-the-30-day-squat-challenge\/\"> <span style=\"font-weight: 400;\">The 30-Day Squat Challenge Helps You Sculpt Leaner Legs<\/span><\/a><span style=\"font-weight: 400;\"> (2020, livestrong.com)<\/span><\/li>\n<li><a href=\"https:\/\/www.livestrong.com\/article\/25511-benefits-pushups\/\">What Are the Benefits of Push-Ups?<\/a> (2019, livestrong.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Tabata Weight Loss Yanking yourself back in shape in just 4 minutes a day? No, it\u2019s not just another hyperbolic eye roll-worthy promise you tumble into when casually skimming over a fitness-related article. Tabata is skyrocketing in popularity and rightly so. This hardcore fat-frying workout requires a ball-to-the-wall effort but it\u2019s guaranteed to tone you [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":34525,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[101],"class_list":["post-5805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you interested in Tabata weight loss? Find out detailed information about this high-intensity workout in this article!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat\" \/>\n<meta property=\"og:description\" content=\"Are you interested in Tabata weight loss? Find out detailed information about this high-intensity workout in this article!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-12.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"L. 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Woods\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/466690f1213e90566763ed23d3b5589b\"},\"headline\":\"Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\"},\"wordCount\":2421,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-12.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\">Tabata Weight Loss<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yanking yourself back in shape in just 4 minutes a day? No, it\u2019s not just another hyperbolic eye roll-worthy promise you tumble into when casually skimming over a fitness-related article. Tabata is skyrocketing in popularity and rightly so. This hardcore fat-frying workout requires a ball-to-the-wall effort but it\u2019s guaranteed to tone you up in a laughable amount of time.\u00a0 If you\u2019re burning with curiosity, keep on reading to find out all the details about this game-changing tabata weight loss.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Tabata Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Tabata belongs to one of the most popular types of workouts thanks to its effectiveness. This is a high-intensity training that aims to increase your heart rate in a short bout of time. It was created in 1996 by Izumi Tabata, a Japanese professor from the National Institute of Fitness and Sports in Tokyo. As a rule, this workout includes several exercises and lasts for 4 minutes \u2013 20 seconds of high intensity exercise, 10-second pause, 8 cycles. After performing these 4 minutes you can either stop your training session, or repeat the set again. This workout allows your body to burn calories even after you finish your training session (an after-burn effect). This happens through excess post-exercise oxygen consumption process, more commonly known as EPOC (<\/span><a href=\\\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5008\/7-things-to-know-about-excess-post-exercise-oxygen-consumption-epoc\/\\\"><span style=\\\"font-weight: 400;\\\">9<\/span><\/a><span style=\\\"font-weight: 400;\\\">). This effect can last for 16-24 hours (<\/span><a href=\\\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228 ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\",\"url\":\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/\",\"name\":\"Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-12.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you interested in Tabata weight loss? 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Woods","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/466690f1213e90566763ed23d3b5589b"},"headline":"Tabata Weight Loss: Action-Packed Workout That Leaves No Trace Of Excess Fat","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/tabata-weight-loss\/"},"wordCount":2421,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/tabata-weight-loss\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/1-12.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\">Tabata Weight Loss<\/h2>\r\n<span style=\"font-weight: 400;\">Yanking yourself back in shape in just 4 minutes a day? No, it\u2019s not just another hyperbolic eye roll-worthy promise you tumble into when casually skimming over a fitness-related article. Tabata is skyrocketing in popularity and rightly so. This hardcore fat-frying workout requires a ball-to-the-wall effort but it\u2019s guaranteed to tone you up in a laughable amount of time.\u00a0 If you\u2019re burning with curiosity, keep on reading to find out all the details about this game-changing tabata weight loss.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Tabata Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Tabata belongs to one of the most popular types of workouts thanks to its effectiveness. This is a high-intensity training that aims to increase your heart rate in a short bout of time. It was created in 1996 by Izumi Tabata, a Japanese professor from the National Institute of Fitness and Sports in Tokyo. As a rule, this workout includes several exercises and lasts for 4 minutes \u2013 20 seconds of high intensity exercise, 10-second pause, 8 cycles. 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