6 Tabata sports movements that burn a lot of calories

If you are bored with the same cardio exercise, try Tabata exercise. Tabata is included in High Intensity Interval Training (HIIT) which requires you to do high intensity exercise in only 4 minutes. Even though it's short, the calories burned when you do Tabata exercises are up to 5 times more than regular aerobic exercise, you know! Are you curious about what powerful Tabata sports movements are? Check out the information below.

The basic rules of the Tabata sport

Tabata exercise is done as many as 8 sets in 4 minutes. During these 4 minutes, there are several steps that you must do:

Start by warming up and stretching first.
After that, do high intensity exercise for 20 seconds.
After finishing 20 seconds of exercise, rest for 10 seconds. One exercise and one rest are counted as 1 set.
Repeat until a complete set of 8 times, with the same movement for each set.
After you have successfully completed the full eight sets, rest for 1 minute and may continue the next 4-minute Tabata session with different movements.

Tabata sports movements that you can try at home

You don't need special tools to do this sport. Here are various Tabata sports movements that you can try:

Tabata set 1

This tabata set includes movement of burpees and mountain climbers.

Burpees

Start in a standing position
Slowly position your body in a half squat with both hands on the floor
Kick your legs back and lower your body to do push ups
Get back in a squat position and jump with both hands straight up

To avoid monotony, you can also step backwards instead of jumping.

Mountain climber

You are in a push up position. Make sure that your body forms a straight line from your shoulders to your ankles.
Alternate your knees toward your chest, as if running.
Make sure your hips are level with your body and move your knees as high as you can

Each of the burpees and mountain climbers was carried out for 20 seconds and 10 seconds of rest. Repeat this movement four times for a total time of 4 minutes. Then do a break for 1 minute.

Tabata set 2

This tabata movement includes squat jump and high knee jog

Squat jump

Stand with your feet wide apart
Both hands are placed behind the head, elbows facing out
Bend your knees so that your thighs are parallel to the floor
Lift your body and jump as high as possible by pushing your toes to the floor
Land slowly in a squatting position
Do it over and over

High knee jog

Stand straight with your feet hip-width apart, look straight ahead and arms hanging down at your sides
Raise your knees as high as your hips or as high as you can
The arms must follow the movement
Lower your knees slowly
Repeat the movement on the other knee so that each step will move you forward

Each of the squat jumps and high knee jogs is done for 20 seconds and 10 seconds of rest. Repeat this movement four times for a total time of 4 minutes. Then do a break for 1 minute.

Tabata set 3

Tabata set 2 includes jump kicks and side-to-side jumping lunges.

Jump kicks

Start in an upright position
Swing your legs forward at waist level or more
Hands in a bent up position
Repeat with different legs

Side to side jumping lunge

Stand straight with your feet shoulder width apart and arms at your sides
Touch your left foot with your right hand
Keep your right hand straight above your head
Repeat with different sides

The jump kicks and side to side jumping lunge respectively are performed for 20 seconds and 10 seconds of rest. Repeat this movement four times for a total time of 4 minutes. Then do a break for 1 minute.

Note: Because tabata exercise is done with high intensity, make sure you consult your doctor first if you have any medical conditions.