Short and effective training! HIIT and Tabata, smart interval concepts for summer figure

Would you like to get fit and have a nice summer figure, but you have little time to train? Work, childcare, home and other day-to-day tasks take their toll on today’s modern woman. It’s good that sports science exists, which has developed various solutions for us on how we can keep our bodies fit and beautiful in a short amount of time. Here are some clever concepts that you can incorporate into your everyday life. A 30-minute workout, 3-4 times a week, we can do it! Despite the daily stressful demands of everyday life, you can still lose weight and get your body in shape, exercise, sweat off stress, and in the end, get an extra helping of energy and well-being.

30 minute workout: high intensity interval training

We all know that exercise is healthy and necessary. Contrary to this knowledge, many people live without enough exercise. Most jobs don’t require as much daily movement anymore and those who want to exercise should set it up after work. Then you have to choose between spending time with the family, cooking dinner, or resting. It’s not easy to carve out a little time for your own move with all the obligations. Studies have shown that the reason many people don’t get enough exercise is because they feel like they don’t have enough time. But do not be discouraged because with little you can achieve a lot. Try a 30-minute HIIT workout and you won’t be disappointed.

HIIT – What is it?

Train 30 min of HIIT training together with your partner

HIIT training offers a very good solution for people who don’t have a lot of time but still want to move. High Intensity Interval Training, which is nothing more than a training concept in which short and intense loading sequences are alternated through exercises with rest periods within a certain time. For example, 60-second squats followed by a 60-second rest, followed by a 60-second work, then another 60-second rest, etc. Research indicates that 60-second intervals are particularly effective.

HIIT training exercises little time great training effect

Individual exercises vary, and the entire workout typically lasts 30 minutes, including a warm-up and cool-down unit. Individual exercises can vary and include things like sprinting, bodyweight exercises, or jumping rope. At this point it should be noted that you should first consult your doctor to clarify whether this training is suitable for your personal health constitution.

30 min workout: What are the advantages of HIIT training?

30 min of high intensity group training


One of the biggest benefits of this concept is that it allows you to get maximum health benefits in minimum time. Training can achieve effects that would be achieved with twice the time of moderate training.

Calorie consumption up to 30% higher

In a study in which subjects performed 30-minute interval training with 20-second intervals of maximal workloads followed by 40-second intervals of low intensity or rest, HIIT study participants burned between 25 and 30 percent more calories than comparison group participants. That means you can burn up to 30% more calories with HIIT than with moderate exercise. Or you can burn the calories you would in a moderate workout in less time with HIIT.

After a HIIT session, your metabolism soars for hours

Side lunges can be used in HIIT and Tabata training methods

This means that after you’ve completed an exercise session, you can metabolize, that is, burn calories faster for several hours afterward. Therefore, your metabolism rate increases for several hours after exercise, more than when you jog or train with weights.

Effective fat reduction

HIIT training, especially in overweight people, can lead to fat-reducing effects and a reduction in hip circumference compared to moderate resistance training and in a shorter time.

work the muscle

One study found evidence that HIIT training can have a muscle-building effect, especially in untrained people. This hypertrophy effect was not particularly noticeable in trained people. For the trained group, weight training is still the best way to build muscle mass.

Increases oxygen consumption

Tabata Exercises You Can Incorporate Into Your Workout


Oxygen depletion is the extent to which the muscles can absorb and process oxygen. Normally, these training effects are controlled by resistance training. However, HIIT has been found to be able to achieve these effects in a shorter time as well.

Can lower heart rate and blood pressure

A study published in the British Journal of Sportsmedicine claims that HIIT training can lower heart rate and blood pressure levels, especially in overweight people.

It can help diabetics.

Several studies have found that HIIT training may be more effective in helping to stabilize or even reduce blood sugar and insulin resistance in type 2 diabetics compared to conventional training.

HIIT run, bike or jump rope

30 minute workout High Intensity Interval Training Running

High-intensity interval training can be applied very effectively to endurance sports like running and cycling. You can also train with the jump rope using this method. When cycling, it’s most effective to do it at the gym or at home on the fitness bike, as the intense sequences require you to pedal quite hard and outside traffic or pedestrians don’t always make this possible these days. For running, a 20-minute workout would look like this:

  • 5 minute warm up
  • Sprint 8 times for 15 seconds
  • Each high-intensity sprint interval is followed by a 1-minute low-intensity rest interval by simply jogging slowly at a low intensity for 1 minute. This is followed by a 15 second sprint and so on.
  • Finally a 5 minute cool down

30 min workout: Tabata workout, the concept of Japan

Observe training intervals of 30 minutes, proceed strictly according to time

This workout is a form of HIIT training, but not all HIIT workouts are Tabata workouts. It was developed in 1996 by Japanese physician Dr. Tabata, who discovered that this form of exercise trains both the aerobic (cardiovascular) and anaerobic (muscular) systems. His athletes trained 5 days a week for 6 weeks and achieved a 28 percent increase in aerobic fitness and a 14 percent increase in anaerobic fitness. This highly efficient training method is often used by professional athletes, professional trainers, and amateur athletes to achieve maximum results in both fat burning and lean muscle gain.

30 Min Workout Crunches, the most popular exercise of all time

Because this is high-intensity exercise, I’d like to reiterate that you should consult your doctor before exercising to discuss any health barriers to exercise and determine if it’s right for you.

30 Minute Workout: What is Tabata Workout?

30 Min Workout Tabata Interval Hard but effective training

Tabata training works with sequences of fixed intervals. These are designed around 20-second intervals of max effort followed by very short rest periods of just 10 seconds. An exercise of 4 rounds is performed with an interval of 20 seconds of work / 10 seconds of rest. This is followed by a one-minute break and the switch to the next exercise, which is again done for 4 rounds at the 20/10 interval. The entire workout can consist of 6-8 different exercises, for which you usually only need your own body weight.

Tabata variants with devices

There are also Tabata workout variants that include small fitness equipment like the medicine ball or ropes, but you can also get out of breath without any equipment. Although that may be a soft expression, because trainees often fear this training method due to its intensity and rate it as very strenuous. But, as the saying goes in sports circles: No pain, no gain! Try it once, it may be worth it.

Benefits of the Tabata Training Method

Tabata mountain exercises will make you sweat

effective calorie intake

According to an Auburn University study, you’d burn as many calories with a 4-minute Tabata workout as you would with a conventional cardio workout, like e.g. B. Run in 20 minutes. That would mean that 12 minutes of Tabata training could replace, in caloric terms, a full hour of running. This is a very good alternative if you have very little time and still want to train.

Double training effect

Exercise helps you burn fat and build muscle. To train effectively, you need to achieve a heart rate of at least 75 percent of your maximum heart rate during the stress phase. This is most easily calculated as follows: (220 – your age) x 0.75 = 75% of your maximum heart rate. Suppose you are 50 years old, using this formula your maximum heart rate = 170 and 75% of your maximum heart rate would then be 127.5. If you have a heart rate monitor, you can use it to calculate and monitor it during training.

Increases your stamina

Push-ups in HIIT training effective and hard but hard

During training, you don’t have to perform a specific number of repetitions of an exercise, but you have to reach a certain intensity over a period of time. Over time, you’ll find that you can do more reps during these sequences. You should also notice an increase in your daily energy levels. You won’t get out of breath so easily after such a demanding and tiring workout.

increase your concentration

During a power workout like this, you need to stay focused. Concentration is also a matter of training and that is why it can help you increase it.

tabata time saver

Push-ups train the whole body, especially the abdomen and the entire front

Since Tabata training is very intense, you can achieve an extremely effective workout with an even shorter unit, say 15. For example, if some days you have less than 30 minutes for a small workout, you can do a Tabata session. 15 minutes on those days so you don’t miss a workout. Based on the study results, this would be equivalent to jogging for about an hour at a moderate heart rate.

Exercises commonly used in Tabata training

Tabata Superman Training Exercises for Back Extensors

These are examples of bodyweight exercises that are typically used in a Tabata workout.

  • Lizards
  • knee lift
  • mountain climbers
  • belches
  • skater squat
  • Squat jumps (these are jumps from the squat position)
  • jumping exercise
  • ABS
  • superman exercise

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