Last Updated on March 14, 2024 by Jawad Ali

Do you want to lose weight too? Nowadays most people are troubled by their increased weight. They adopt new tricks to control weight, but sometimes the results are not satisfactory. In such a situation, if you want, you can follow the Tabata Routine for Weight Loss to reduce your weight. By following this routine for 15 minutes regularly, calories can be burned to a great extent. Must Read: Back Workout For Men

What is Tabata Routine?

Tabata is a 15-minute non-stop exercise.  Which is completed in 3 rounds. There are two drills in each round. In this, the person becomes addicted to sweat and burns calories rapidly. This is a very good exercise for people with extra fat. They can make themselves slim and fit by including it in their lifestyle. If you also want to adopt this routine, then learn from fitness expert Kavita Nalwa the right way to do it-

How to Do Tabata Training

To do the Tabata routine, first of all, you must warm up well. Also stretch the body. After that get ready for Tabata. The Tabata routine is performed for 15 minutes. It consists of three rounds. There are 4 sets in each round and each set takes 1 minute to do. That is, it takes 4 minutes to do one round.

Round – 3

Tabata per exercise – 2

Duration of each exercise – 20 seconds

Rest (after each exercise) – 10 seconds

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Round 1

After warming up, you have to do one of the Tabata routine. In this you do jumping jacks and mountain climbers. Do jumping jacks for 20 seconds and then rest for 10 seconds. After this do mountain climbers for 20 seconds and rest for 10 seconds. You repeat this process three more times. Then take a rest of 10 seconds and get ready for the second round.

Jumping Jacks: 20 seconds

Rest: 10 seconds

Mountain climbers: 20 seconds

Rest: 10 seconds

You have to do this four times in total.

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Round 2

After doing jumping jacks and mountain climbers in round one, you have to do round two. For this, you do burpees for the first 20 seconds. After that, take rest for 10 seconds.  Then do push-ups for 20 seconds and then take a rest of 10 seconds. This process also had to be done a total of 4 times. After completing round two, rest for 10 seconds and then get ready for round three.

Burpees: 20 seconds

Rest: 10 seconds

Push ups: 20 seconds

Rest: 10 seconds

Four sets have to be done in round two as well.

Round 3

Like rounds one and two, two exercises have to be done in this too. In round three, do bicycle crunches for the first 20 seconds. After this take a rest of 10 seconds and then do on the spot running for 20 seconds. Rest 10 seconds. This process also has to be repeated four times.

Bicycle crunches: 20 seconds

Rest: 10 seconds

On the spot running: 20 seconds

Rest: 10 seconds

It also takes 4 sets to complete Round 3.

Tabata Training Benefits

  • Tabata Helps to Burn Fat and increases endurance
  • Tabata Helps to Make Body Balance
  • Tabata Increase Endurance

Precautions During Tabata Training

  • This is a non-stop exercise. But 10 seconds rest can be taken to give rest to the muscles.
  • Before doing this, do warm-up and stretching. You also need to do 10-15 warm-ups, as this prepares the muscles for heavy workouts or exercises.
  • If you are underweight, avoid following this routine.
  • You should not do this even if there is pain in any part of the body. If you have recently had surgery, avoid it.
  • You should do this only under the advice and supervision of an expert. Because if done incorrectly, it can damage the muscles.
  • You can also follow the Tabata routine to reduce your weight. But in the beginning you should do it only under the supervision of an expert.

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Ava Green
Ava Green is a certified yoga instructor and holistic health coach with a passion for promoting mind-body wellness. With over 5 years of experience in the field, Ava has worked with clients of all ages and backgrounds to help them achieve greater balance and harmony in their lives. She is dedicated to helping people reduce stress, improve their mental health, and cultivate a deeper connection with their bodies through yoga, meditation, and other holistic practices. Ava has written extensively on topics such as mindfulness, self-care, and the benefits of yoga for overall health and well-being. Her mission is to inspire and empower others to live their best lives by embracing a holistic approach to health and wellness. When she's not teaching or writing, Ava enjoys hiking, cooking healthy meals, and spending time with her family.