Before starting a Tabata workout, it is essential to begin with a Tabata warm-up. Indeed, even if your Tabata workout only lasts 4min, it is still a High-intensity interval training (HIIT). This type of training provides many benefits, such as rapid weight loss and increased muscle mass. However, due to the intensity of this exercise, you should not neglect the warm-up. Doing Tabata without an introduction is a sure way to suffer from aches and pains for several days or, more seriously, injure yourself. Discover our beginner-friendly Tabata warm-up exercises and how they could improve your Tabata performance.
There are two types of warm-ups:
The static warm-up consists of exercises where you sit or stand still and stretch specific muscles to prepare them for the activity. While the dynamic warm-up involves exercises in which we are in movement. It is these movements that will warm up and soften the muscles. So, which one is the best before a Tabata workout? First, you perform a dynamic warm-up should before HIIT training. Indeed, dynamic warm-ups increase blood flow to the muscles and activate muscle fibers before engaging in high-intensity exercise. Moreover, this is especially beneficial for HIIT sessions because the athlete’s muscles are warmed up, ready to push hard, and avoid injury. Finally, prefer static stretching after training to improve flexibility.Â
If you are looking for a Tabata beginner-friendly workout after your warm-up, don’t hesitate to check our article about it:Â TABATA workout for beginners: 4-min fat-burning exercises
There are many benefits to performing dynamic warm-up exercises before a Tabata workout. And yet, this is a step that many people skip.
Dynamic warm-up can significantly increase your resilience to injury during high-intensity training. Indeed, it will provide the necessary elasticity to the tendons and allow them to be less prone to inflammations such as tendonitis. Furthermore, your muscles will gain flexibility, the working amplitude will be better, and you will reduce the risks of tear, contracture, and elongation.
Warming up will increase the body heat, which will improve the transmission of nervous activity. Thus, this will directly impact the quality and contraction of the muscles during your exercises.
They increase the heart rate and get the blood pumping to the muscles. It allows the physiological systems to increase body temperature, cardiac output, and blood flow. So, it prepare yourself for an intense workout. In addition, this process can improve your aerobic capacities at the beginning of an activity.
During a dynamic warm-up, the body temperature increases. This body temperature increase leads to greater enzymatic activity. In addition, it increases muscle metabolism and a more significant release of energy to the muscles. Therefore, it allows the muscles to work harder and longer.
Increasing body temperature prepares the muscles, joints, and connective tissues for higher-intensity movements.
Adding a dynamic warm-up will open up the blood capillaries, ensuring that oxygen-rich blood is delivered to your muscles from the start of the workout.
This Tabata warm-up don’t require any equipment and can be done anywhere.Â
Here is a series of dynamic Tabata warm-up exercises that don’t require equipment to perform before your Tabata session.
This basic warm-up exercise works mainly on the quadriceps. It helps build up the lower back and provides good lumbar strengthening.
To keep your balance, swing the arm opposite the raised knee. Don’t forget to keep your back straight without leaning back and to contract your abdominal muscles.
Contract your abdominal muscles throughout the exercise. And, note that during this Tabata warm-up exercise your legs should be at a 90-degree angle, and your feet should be very slightly apart from the outside.
We mix the squat with a vertical jump in this Tabata warm-up exercise:
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