The Gym Drill

The Tabata System is a form of high-intensity interval training (HIIT) developed by Japanese researcher Izumi Tabata in the 1990s. This involves repeating the cycle of 20 seconds of maximum effort followed by 10 seconds of rest for a total of 8 rounds (or 4 minutes).

The Tabata system is typically used in bodyweight exercises such as burpees, squats, pushups, and lunges, but it can also be used in other forms of exercise such as cycling and rowing. The idea is to push yourself as hard as possible during the 20 seconds of work, with short rest periods, so that you recover enough to return to maximum effort in the next round.

Studies have shown that the Tabata system is an effective way to improve cardiovascular fitness, boost fat burning, and build muscle endurance in a short amount of time. However, it is important to note that this type of exercise is very strenuous and should be done with caution, especially by beginners and those with underlying medical conditions. 

Tabata can be HIIT but not all HIIT are Tabata.

Tabata should be done with 7-10 different sorts of exercises with three rounds each, If you want to push the limits 4-5 rounds of multiple exercises.

An example of a round of exercise-

Push up →Lunge→ Situps→Plank→Squat→Russian Twist→ Jumping Jacks

Each consecutive exercise should have a 10-second pause.after the whole circle is done 30 seconds pause and repete the cycle 3 more times.

Tabata must have complex exercises

Ground position → Standing→ Jumping→ Laying on the back→ Squatting.

To achieve more effective results use the pattern never follows the exercise which is slightly different than the previous one always a complex structure.

Tabata is for the people who wants to push the limits,love to challange them for good results, here are some benefits of tabata-

1. Improving cardiovascular fitness:
2. Tabata training has been shown to improve aerobic and anaerobic fitness levels. This means that your body’s ability to utilize oxygen increases and your endurance increases.
3. Increased calorie consumption:
4. Because Tabata exercise is a high-intensity exercise, it burns more calories in less time than moderate-intensity exercise.
5. Improved Metabolic Function:
6. Tabata exercise boosts your metabolism and helps you burn more calories even after your workout. This is due to a phenomenon known as excess post-exercise oxygen consumption (EPOC).
7. Improving muscle endurance:
8. Tabata’s short, intense intervals improve muscle endurance and help you perform long periods of activity more easily without fatigue.
9. comfortable:
10. Tabata workouts tend to be short (usually 4 minutes) and can easily fit into a busy schedule. Minimum equipment required:
11. Many Tabata exercises can be done with just your body weight, making them an inexpensive training option.
12. Diversity:
13. The Tabata system can be applied to a variety of exercises, making it a versatile training option that makes your workouts interesting and challenging. 

Overall tabata is the best HIIT you can do.