Trying to find the best workout that combines the calming nature of yoga with the fast and effective nature of HIIT? Well, look no further! Tabata yoga workouts are the best of both worlds, and today we’re going to be exploring what it is and how to do it!
Contents hide
What Is Tabata Yoga?
Tabata Yoga Benefits
How Long Does Tabata Yoga Take?
Is Tabata Yoga HIIT?
Is Tabata Yoga Safe?
Muscles Targeted
Tabata Yoga WorkoutWarm up: 3 minutes
Tabata 1: 4 minutes
Tabata 2: 4 minutes
Tabata 3: 4 minutes
What Is Tabata Yoga?
There’s one thing for certain – Tabata yoga is NOT sluggish flow yoga. In fact, it couldn’t be a lot more different! While sluggish flow yoga (like the name suggests) spends a lot more time and breaths on each pose, Tabata is a much faster paced form of yoga where it feels a lot more like a HIIT (high intensity interval training) workout or a cardio session.
They named this style of yoga after Dr. Izumi Tabata as he was the Japanese physician who, along with the national Institute of fitness and Sports, found that shorter bursts of high intensity training is better for the body than basic moderate-intensity workouts. Tabata has particularly timed intervals, which I’ll cover later on.
So, just with sluggish flow yoga, Tabata yoga brings its own distinct set of benefits to the table.
Tabata Yoga Benefits
Whether you do it before or after cardio or a standalone workout or mindfulness practice, there are lots of benefits to all forms of yoga. Some benefits of yoga include better heart health, better well-being, reduces stress, and improves strength, flexibility, and balance, and more.
Because tabata is a high-intensity form of yoga, you will get the benefits mentioned above along with even greater improvements in heart health, weight loss, fitness and an massive boost in your metabolism.
How Long Does Tabata Yoga Take?
By design, Tabata yoga workouts are expected to be short bursts of energy, not lasting extremely long altogether. Traditionally, these workouts are only four minute sessions. Each session comprises 8 rounds of high-intensity for 20 seconds with a 10 second rest between each round.
While Dr. Tabata designed them to be four minutes long, lots of people will extend them. I would say most Tabata yoga classes or workouts that you will find will be between the 10-20 minute mark. This workout is much as well high in intensity for it to go any longer than that!
Is Tabata Yoga HIIT?
Theoretically, Tabata is one form of HIIT. High-intensity interval training (HIIT) comes in lots of shapes, sizes, and techniques. but any kind of workout that focuses on short bursts of energy with brief rest in between would likely fall into this category. The goal with any form of HIIT is to get in and get out while accomplishing a terrific deal and being left feeling exhausted!
Is Tabata Yoga Safe?
While Tabata yoga may fall into the HIIT category, it is actually one of the safest forms of HIIT for your joints and your body.
However, to be as safe as you can be, make sure that you do a proper warm up beforehand! because it includes a terrific deal of quick movements, you need to make sure you prepare your body before diving in.
And of course, before any of this, always make sure you consult your doctor if you have any previous injuries or conditions that may affect your ability to workout. While Tabata yoga is safe, it may not be ideal for everyone, so it’s always better to double check!
Muscles Targeted
One of the terrific things about Tabata yoga is that it has it all! It’s fast-paced, which gets your heart pumping and feeling like a cardio session, but it’s also terrific for building stamina and muscles with all the different poses and exercises.
This workout can be a full body experience, targeting a terrific range of your muscles. because is it tied with yoga, you will utilize your core a terrific deal. other than that, you can expect to work your glutes, hamstrings, biceps, triceps, and anything else that is in between!
Tabata Yoga Workout
Now that we’ve got a much better comprehending of what Tabata yoga is, I’ll be sharing a 15 minute Tabata workout with you! For this workout, we’re going to begin with a solid 3 minute warm up. After that, you will experience three Tabatas. Each will be four minutes and will bring your overall workout time to 15 minutes.
Warm up: 3 minutes
Because this Tabata will be yoga, begin by warming up with the conventional sun salutations. Starting in a standing position, inhale as you bring your hands overhead. As you exhale, swan dive down to a forward fold. Inhale into a halfway lift, exhale back down to a fold, and then step back to a plank position. From there, you will chaturanga all the method to downward facing dog, step to the front of the mat, and repeat the sequence again.
Spend the 3 minute warm up repeating this sequence slowly, tying it to your breathing. allow your body to prepare for the Tabatas ahead while also focusing on your movements.
Once your warm up is complete, you’re ready to Rock N Roll! Don’t forget that with each Tabata, you complete 8 overall rounds of 20 seconds on, 10 seconds off. With this workout, you will have 2 exercises per Tabata, so you will complete each exercise 4 times.
Tabata 1: 4 minutes
Chair pose Burpees – begin in chair pose with your arms reaching to the sky. place your arms on the ground and complete a burpee, landing back in chair pose to repeat up until time is up.
Plank Jacks – Combining a plank with jumping jacks, you will stay in plank position, jumping your feet from together to apart (landing on the outside of the mat). If that is as well much movement for you, you can always step your feet together and then apart. The crucial is to keep your feet moving while holding a plank position.
Tabata 2: 4 minutes
In and Outs – As an abdominal focused movement, you will begin sitting. Lean back as you lift your legs off the ground. Your body must make a “V”. As you straighten your legs out, you will lean back a little more. Then, bend your knees and pull your body back together in the original “V” shape.
Crescent Hops – begin out in a crescent lunge with your ideal leg in front. gently hop up and down while remaining in your lunge. complete the entire 20 seconds on your ideal leg and then alternate to your left leg in front for the next 20.
Tabata 3: 4 minutes
Crescent Lunge Switches – similar to the crescent hops, you will begin this exercise in a crescent lunge. What makes this exercise different is that when you hop, you will switch legs as you are in the air, landing in a crescent lunge with the opposite leg in front. continue to repeat!
Yoga Squat Reach – begin standing with your feet a lot more than carry width apart. complete a deep yoga squat with your hands together at your heart. As you exhale up, reach your hands in the air, creating an “X” with your body.
