Elevate your fitness with Tabata treadmill workouts
Ever wondered how exercise could be super fun and effective at the same time? Hold on to your sneakers because Tabata treadmill workouts may be the thing to do it.
Imagine a workout that’s like a quick burst of excitement, making you feel like a superhero racing against time. Tabata training is all about giving your best for 20 seconds, catching a quick breath for 10 seconds, and repeating this magical cycle for just 4 minutes.
Your treadmill can go from treadmill to a high-energy playground, where every step brings you closer to your fitness goals.
What is tabata training?
A Tabata workout is a specific type of high-intensity interval training (HIIT) designed to maximize results in a short amount of time. It’s characterized by its short, intense bursts of exercise followed by very brief rest periods.
Here’s a breakdown of the key features:
- Work intervals: Each work interval lasts for 20 seconds and is performed at maximum effort. This means pushing yourself as hard as you can for the entire duration.
- Rest intervals: Rest periods are very short, lasting for only 10 seconds. This allows for minimal recovery, keeping your heart rate elevated and maximizing calorie burn.
- Rounds: A single Tabata round consists of 8 repetitions of the 20-second work/10-second rest intervals, for a total 4-minute workout.
- Sets: You can complete several rounds of Tabata. A typical workout might include 3-5 rounds with short rest periods (around 1-2 minutes) in between.
How to do a tabata treadmill workout
A Tabata treadmill workout is a high-intensity interval training (HIIT) workout that can be done on a treadmill. It is a great way to burn calories, improve cardiovascular health and build muscle.
A traditional Tabata treadmill workout would include 20 seconds of work followed by 10 seconds of rest.
However, you can switch things up. Your workout would be 20 seconds of running or walking followed by an alternative exercise instead of the typical ” for a short amount of time. “rest” period. Your “rest” periods would be more active keeping your heart rate up instead of allowing for it to come down.
Treadmill Tabata workout
The first of two treadmill Tabata workouts you can do using the same exercises. The exercises used in addition to the treadmill include:
Bodyweight squats
Lunges
Work interval: 20 seconds of running on the treadmill
Rest/active interval: 10 seconds of bodyweight squats next to the treadmill
Work interval: 20 seconds of running on the treadmill
Rest/active interval: 10 seconds of lunges next to the treadmill
Work interval: 20 seconds of running on the treadmill
Rest/active interval: 10 seconds of bodyweight squats next to the treadmill
Work interval: 20 seconds of running on the treadmill
Rest/active interval: 10 seconds of lunges next to the treadmill
REPEAT the above rounds to total of 4 minutes.
The second treadmill Tabata workout
This time switch the treadmill to the rest/active intervals and your working intervals to be done next to the treadmill.
Work interval: 20 seconds of jump squats
Rest/active interval: 10 seconds walking on treadmill
Work interval: 20 seconds of lunges
Rest/active interval: 10 seconds walking on treadmill
Work interval: 20 seconds of jump squats
Rest/active interval: 10 seconds walking on treadmill
Work interval: 20 seconds of lunges
Rest/active interval: 10 seconds walking on treadmill
REPEAT the above rounds to total of 4 minutes.
Other exercises that can be used:
- Jumping jacks
- High knees
- Bodyweight squats or squat jumps
- Static lunges
- Tuck jumps
- Mountain climbers
The type of exercise you use is up to your personal preference. Pick a combination of exercises for your fitness routine that will help you achieve your overall goal.
Tabata treadmill workout modifications
- Decrease the incline of the treadmill.
- Take shorter rest intervals.
- Do fewer rounds of the workout.
Benefits of Tabata treadmill workouts
Tabata treadmill workouts are a great way to:
Improve cardiovascular health
Tabata workouts improve cardiovascular health by improving heart function, blood flow, and metabolic rate, Tabata treadmill workouts can significantly contribute to overall cardiovascular health. This can lead to a reduced risk of heart disease, stroke, and other chronic conditions.
Increase muscular endurance
Tabata workouts increase muscular endurance by working at maximum effort for short bursts helps to train your muscles to work harder for longer periods.
Enhanced calorie burning and fat loss
Tabata treadmill workouts enhance calorie burning and fat loss through several mechanisms
Elevated metabolism and energy levels
The intensity of Tabata training helps to increase your metabolic rate, leading to increased calorie burn even after your workout is complete.
Versatile and adaptable
Tabata workouts can be adapted to include a variety of exercises, making them suitable for any fitness level.
Tabata workouts are an effective way to switch up workouts whether you are short on time or not. Incorporate Tabata workouts with strength training to help improve your overall fitness and weight loss.
