{"id":4072,"date":"2020-04-09T18:23:14","date_gmt":"2020-04-09T18:23:14","guid":{"rendered":"https:\/\/www.botanicchoice.com\/blog\/?p=4072"},"modified":"2024-11-01T18:19:17","modified_gmt":"2024-11-01T18:19:17","slug":"stay-at-home-fitness-with-tabata-training","status":"publish","type":"post","link":"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/stay-at-home-fitness-with-tabata-training\/","title":{"rendered":"Stay-at-Home Fitness with Tabata Training"},"content":{"rendered":"\n<p><code>&nbsp;<\/code>Being quarantined at home doesn\u2019t mean skipping your workout. Tabata training is a fun, efficient way to stay in shape. You can do it alone, with family members, or even meet up online with those far away to help you stay connected. <\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Tabata Training?<\/strong><\/h2>\n\n\n\n<p><code>&nbsp;<\/code>Developed in 1996 by Izumi Tabata, Ph.D., at the National Institute of <a href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/why-walking-is-better-than-the-gym\/\" target=\"_blank\" aria-label=\"Fitness  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"rank-math-link\">Fitness <\/a>and Sports in Tokyo, Tabata training is a workout system that uses alternating, timed exercises of high intensity exercises followed by stages of rest. The result is an effective workout done in four minutes. <\/p>\n\n\n\n<p>The routines are done in a 2:1 work-to-rest ratio. This\nmeans 20 seconds of intensity then 10 seconds of rest. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Benefits of Tabata<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/blog\/diet-and-recipes\/trying-to-lose-weight-fast-heres-where-to-start\/\">Burns fat<\/a><\/span>.<\/strong> Your Basal Metabolic Rate (BMR) rises and continues to rise even during rests. <\/li>\n\n\n\n<li><strong>Increases endurance and fitness. <\/strong>\u00a0Your body is forced to perform without full rest which increases strength and cardiovascular fitness. <\/li>\n\n\n\n<li><strong>Time saver<\/strong>. These are short intense routines, so not having enough time is no longer an excuse not to exercise. <\/li>\n\n\n\n<li><strong>No need for a gym<\/strong>. Use your own equipment or just your own <a aria-label=\"bodyweight (opens in a new tab)\" class=\"rank-math-link\" href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/best-weight-loss-supplements\/\" target=\"_blank\" rel=\"noreferrer noopener\">bodyweight<\/a>. <\/li>\n\n\n\n<li><strong>Customizable and flexible<\/strong>. It allows you to start where you are and work up to greater intensity over time. And, it can accommodate individuals of varying ages and abilities. <\/li>\n\n\n\n<li><strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/weight-loss\/\">Raises metabolism<\/a><\/span> and heart rate<\/strong>. These both go into high gear. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How to Make a Tabata Workout<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-large is-resized\"><a href=\"https:\/\/www.botanicchoice.com\/Energy-Boosters\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\"    src=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/04\/tabata-cta-1-1024x576.jpg\" alt=\"\" class=\"wp-image-4085\" style=\"width:520px;height:292px\" srcset=\"https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/04\/tabata-cta-1-1024x576.jpg 1024w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/04\/tabata-cta-1-300x169.jpg 300w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/04\/tabata-cta-1-768x432.jpg 768w, https:\/\/www.botanicchoice.com\/blog\/wp-content\/uploads\/2020\/04\/tabata-cta-1.jpg 1280w\" sizes=\"auto, (max-width: 520px) 100vw, 520px\" \/><\/a><\/figure><\/div>\n\n\n<ol class=\"wp-block-list\">\n<li>Decide what your intense exercise will be. Lifting, squats, jumping rope, push-ups, sprints, rowing, bench etc. <\/li>\n\n\n\n<li>Do a 5-10 minute warm up to get the blood flowing and muscles loosened up, like stretching or using a stationary bike.<\/li>\n\n\n\n<li>Do your first set of exercises for 20 seconds as intensely as you can. <\/li>\n\n\n\n<li>Rest for 10 seconds. <\/li>\n\n\n\n<li>Repeat steps 3 and 4 for four minutes. <\/li>\n\n\n\n<li>You\u2019re done!<\/li>\n<\/ol>\n\n\n\n<p><code>&nbsp;<\/code>Don\u2019t overdo Tabata training. Twice weekly is plenty. Be sure you know how to properly perform the exercises and can withstand high-intensity workouts. <\/p>\n\n\n\n<p><code>\u00a0<\/code>It\u2019s also important to maintain a <span style=\"text-decoration: underline;\">healthy diet<\/span> so you can stay fit, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/blog\/health-and-wellness\/how-to-naturally-increase-energy\/\">energized<\/a><\/span> and active. Consider <strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/www.botanicchoice.com\/Vitamins\/\">these daily supplements<\/a><\/span><\/strong> to ensure you\u2019re getting all the nutrition you need.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp;Being quarantined at home doesn\u2019t mean skipping your workout. Tabata training is a fun, efficient way to stay in shape. You can do it alone, with family members, or even meet up online with those far away to help you stay connected.<\/p>\n","protected":false},"author":2,"featured_media":4075,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[22,19],"class_list":["post-4072","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-wellness","tag-energy","tag-weight"],"_links":{"self":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/4072"}],"collection":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/comments?post=4072"}],"version-history":[{"count":15,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/4072\/revisions"}],"predecessor-version":[{"id":9660,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/posts\/4072\/revisions\/9660"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media\/4075"}],"wp:attachment":[{"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/media?parent=4072"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/categories?post=4072"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.botanicchoice.com\/blog\/wp-json\/wp\/v2\/tags?post=4072"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}