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Tabata Workout : This Japanese Man goes from Fat to Fit in just 5 Months

Tabata Workout

tabata workout plan

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As per the recently released China press report, A man in Japan claimed that he had lost appx 13 kilograms fat by doing Tabata Workout 4 minutes a day for 5 months.

Tabata Workout

is one of the most popular forms of high-intensity interval training (HIIT) & recently is been highlighted by a Japanese Man, Hiiragi Sensei.

Below picture was recently shared by him on Twitter from his official handle, we are sharing these interesting bites with reference to his twitter account.

tabata workout plan

We thank Hiiragi Sensei to make Tabata workout in trends on social media & get the people aware of this workout plan.

As per the reports, he managed to shed approximately 18.2% of his body fat, which has dropped from 72kg to 59kg by doing eight sets of burpee repetitions 4 minutes a day on a regular basis.

Hiiragi Sensei’s Tabata workout plan

Tabata is an exercise pattern that was described by Japanese scientist Dr. Izumi Tabata, He conducted a study on high-intensity interval training comprised of eight different exercises for 20-seconds followed by 10 seconds of rest for a total of 4 minutes of exercise.

Resulted, This pattern of exercise not only improved aerobic capacity but also increased anaerobic capacity by 28% than normal exercises.

Later on, this pattern was named Tabata. Usually, in this pattern, you can start with any of bodyweight exercise as per your comfort.

Hiiragi Sensei, usually do burpy repetition with few of bodyweight exercises.

Burpy exercise is one of the HIIT workout & complete body exercise in just a few couples of minutes. In simple words, the burpee is a full-body, strength training exercise. With each repetition, it’ll work your chest, forearms, shoulders, front deltoids, biceps, triceps, thighs, hamstrings, and abs as well.

Also, he advised to beginners who wish to start a Tabata workout plan to be consistent in their goals and to always warm-up before performing any sort of high-intensity interval training.

See the below-mentioned video of him doing Burpee Repetition:


To perform a burpee for beginners, all you need to  just follow these below-mentioned simple steps:

  1. Begin in a squat position with hands on the floor in front of you.
  2. Kick your feet back to a pushup position.
  3. Immediately return your feet to the squat position.
  4. Leap up as high as possible from the squat position.
The diet preferred by Hiiragi Sensei

(Sources took from his official twitter handle)

He usually prefers to have raw fruits & vegetables i.e. canned spinach, broccoli, frozen broccoli, frozen blueberries, tomatoes, avocados, pineapples, brown rice, salmon, eggs & salads especially.

(Salad made of Broccoli, Avocados, Salmon & tomatoes)
Brown rice
(Brown rice, Egg)
20 Minute Tabata Workout Study

Tabata training has evolved to include a variety of exercises performed in the 20 seconds high-intensity workout which is followed by 10 seconds of rest).

The objective of this study was to determine the relative exercise intensity and energy consumption of a Tabata workout. Read more..

Tabata Exercises

Here’re a few Tabata exercises which you can include in your fitness plan

Tabata Cardio Workout
  1. Burpees
  2. Cycling
  3. Squat Jumps
  4. Jumping Jacks
  5. Jump Rope
  6. Running the Stairs
  7. Jogging in Place
Tabata Exercises for Muscle Gain
  1. Burpy
  2. Squat Jumps,
  3. Push-ups/Chin-ups
  4. Single-Leg Jump
  5. Spider-man Pushup
  6. Handstand Pushup
  7. Use dumbles or ketty-ball to do shoulder’s & other muscle parts exercises, etc.
Tabata Exercises for Abs
  1. Scissor Kicks
  2. Crunches
  3. Heels High
  4. Plank
  5. Side Plank
  6. Mountain Climbers
  7. Russian Twist
  8. Hanging leg raise

Also, read how you can burn up to 450 calories by doing 30 minute Tabata workout plan



This information is only for educational purposes, we strictly recommend you to consult your physician/doctor before doing such high intensive exercises & prefer to go with your routine cardio check-up before attempting it & try only when your doctor allows you as per their recommendation.



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