Burn Fat, Build Muscle, and Get Bump with an 8 Minute High Intensity Tabata Squat & Pushup Workout!
Posted by Brad Borland
- Main goal: fat burning, muscle gain
- Type: Cardio
- Proficiency: intermediate
- Number of workouts per week: 3
- Equipment required: boom
- Audience: men and women
Can you find 8 minutes to train? Do you want to make the most of these 8 minutes?
At this point, you are probably already familiar with the term Tabata-training. The classic Tabata workout is done in 4 minutes and is a form of high-intensity interval training (HIIT) with very specific features.
Dr. Izumi Tabata developed this type of HIIT while doing research at the National Institute of Physical Education and Sports in Tokyo.
He divided the participants in the experiment into two groups, which were engaged in different training protocols. The first group did one-hour workouts with moderate intensity 5 times a week for 6 weeks.
The second group did 4-minute, very high-intensity workouts 4 times a week for 6 weeks.
The second group used a protocol that is today known as the Tabata Method: a 20-second set with maximum intensity followed by a 10-second rest. 8 such rounds of work and rest add up to a 4-minute workout.
Result? After 6 weeks, the first group showed an increase in aerobic endurance (strengthening of the cardiovascular system), but there were no changes in the anaerobic component (muscle changes).
At the same time, the second group showed a more marked increase in aerobic endurance along with strengthening anaerobic systems.
How can Tabata help you?
So how do you make Tabata Training work for you? How can you maximize the benefits of burning fat while building muscle from an outstanding workout protocol? And how can you make money on sports? This article from the Parimatch blog https://parimatch.co.tz/blog/en/what-is-sports-jackpot-betting/ will help answer this question.
Below is an example of a Tabata workout composed of squats and push-ups designed to burn fat while increasing muscle mass.
Before starting your workout, be sure to warm up on a stationary bike or treadmill, do a few push-ups and squats with your own weight, and only then start HIIT training.
Remember that high-intensity training requires correct exercise – don’t forget technique for a second!
Classic Tabata Training
Alternate 20 seconds of average working weight squats with 10 seconds of rest. Do 8 rounds, stick to your schedule, and finish in 4 minutes. After completing the first part, rest for 2 minutes and do the same with the push-ups.
Classic Tabata Squat and Pushup Training
Rest 2 minutes between exercises
- Barbell Squats – 8 sets of max. repetitions. (Do each set for 20 seconds, then rest for 10 seconds.)
- Push-ups – 8 sets of max. repetitions. (Do each set for 20 seconds, then rest for 10 seconds.)
To increase the difficulty level, try alternating squats and push-ups. That is, you do a 20 second set of squats, rest 10 seconds, then do push-ups for 20 seconds, rest, and return to squats.
Alternate exercises until you have 8 rounds (4 minutes). After finishing the first act, rest for 2-3 minutes, then do another circle for 4 minutes and finish your workout.