Trying to discover the best workout that combines the calming nature of yoga with the quick as well as efficient nature of HIIT? Well, look no further! Tabata yoga workouts are the best of both worlds, as well as today we’re going to be exploring what it is as well as exactly 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 specific – 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 as well as breaths on each pose, Tabata is a much faster paced type 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 doctor who, along with the national Institute of physical fitness as well as Sports, discovered that shorter bursts of high intensity training is much 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 special 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 much better heart health, much better well-being, reduces stress, as well as improves strength, flexibility, as well as balance, as well as more.
Because tabata is a high-intensity type of yoga, you will get the benefits mentioned above along with even greater improvements in heart health, weight loss, physical fitness as well as an massive boost in your metabolism.
How Long Does Tabata Yoga Take?
By design, Tabata yoga workouts are meant 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 prolong them. I would state most Tabata yoga classes or workouts that you will discover will be between the 10-20 minute mark. This workout is much as well high in intensity for it to go any type of longer than that!
Is Tabata Yoga HIIT?
Theoretically, Tabata is one type of HIIT. High-intensity interval training (HIIT) comes in lots of shapes, sizes, as well as techniques. however any type of kind of workout that focuses on short bursts of energy with short rest in between would likely autumn into this category. The goal with any type of type of HIIT is to get in as well as get out while accomplishing a fantastic offer as well as being left feeling exhausted!
Is Tabata Yoga Safe?
While Tabata yoga may autumn into the HIIT category, it is really one of the safest forms of HIIT for your joints as well as your body.
However, to be as risk-free as you can be, make sure that you do a appropriate warm up beforehand! since it includes a fantastic offer of quick movements, you requirement to make sure you prepare your body before diving in.
And of course, before any type of of this, always make sure you consult your physician if you have any type of previous injuries or conditions that may impact your capability to workout. While Tabata yoga is safe, it may not be ideal for everyone, so it’s always much better to double check!
Muscles Targeted
One of the fantastic things about Tabata yoga is that it has it all! It’s fast-paced, which gets your heart pumping as well as feeling like a cardio session, however it’s likewise fantastic for building stamina as well as muscles with all the different poses as well as exercises.
This workout can be a full body experience, targeting a fantastic range of your muscles. since is it tied with yoga, you will utilize your core a fantastic deal. other than that, you can expect to work your glutes, hamstrings, biceps, triceps, as well as anything else that is in between!
Tabata Yoga Workout
Now that we’ve got a much 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 as well as 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 standard sun salutations. Starting in a standing position, inhale as you bring your hands overhead. As you exhale, swan dive down to a ahead fold. Inhale into a halfway lift, exhale back down to a fold, as well as 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, as well as repeat the sequence again.
Spend the 3 minute warm up repeating this sequence slowly, tying it to your breathing. enable your body to prepare for the Tabatas ahead while likewise focusing on your movements.
Once your warm up is complete, you’re prepared to Rock N Roll! Don’t fail to remember that with each Tabata, you total 8 overall rounds of 20 seconds on, 10 seconds off. With this workout, you will have 2 exercises per Tabata, so you will total each exercise 4 times.
Tabata 1: 4 minutes
Chair present Burpees – begin in chair present with your arms reaching to the sky. location your arms on the ground as well as total a burpee, landing back in chair present 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 motion for you, you can always step your feet together as well as then apart. The crucial is to keep your feet moving while holding a plank position.
Tabata 2: 4 minutes
In as well as 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 as well as pull your body back together in the original “V” shape.
Crescent Hops – begin out in a crescent lunge with your ideal leg in front. carefully hop up as well as down while staying in your lunge. total the entire 20 seconds on your ideal leg as well as 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. total 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.
