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4 min workout? Tabata explained + workouts to try now

Nadine from Form

HIIT: we love, we kind of also hate it at times! But it has an important place in gyms and fitness routines. However, we can’t all spend 45mins+ on a treadmill on any given day!

So if you're looking for a new programme to add to your routine, and you are somewhat tight on time, you may want to give Tabata a try. Never heard of Tabata? Don’t worry, we’ve got you covered. 

What is Tabata?

Tabata is a high-intensity interval training that consists of eight sets of fast-paced exercises each performed for 20 seconds interspersed with a short 10 second break. The eight sets end up lasting 4 minutes altogether, but you are sure to feel the effects.

Tabata is named after Professor Izumi Tabata, who conducted a study into the effects of HIIT on aerobic and anaerobic fitness, and how it compared to steady-state training. He found that training at a high intensity has more impact on both the aerobic and anaerobic systems.

Beyond being time-efficient, Tabata helps raise your heart rate and in turn boosts your metabolism, burning fat and helping increase lean muscle mass.

Whilst Tabata is not a workout for fitness beginners - as the whole point is that the 20-second bursts of exercise are really done at maximum intensity - you could apply it to a variety of exercises. The really great thing about it is that you get a workout no matter how long the entire routine lasts, as you can choose to do a 20mins workout or a 4 minute one and you will still feel the effects. 

Tabata is best done with exercises that allow you to increase the intensity quickly and safely, such as squats, push-ups, burpees or any other exercise that works your large muscle groups - they don’t need to be high impact though! You can also alternate between two exercises in one 4min round, such as jumping jacks and high knees. For added effect you can add weights such as kettlebells or dumbbells but the workout will also work with bodyweight exercises. 

Two workouts to try:

(Remember to always warm up first and cool down after!) 

Quick workout:

15 minutes

  1. Push-ups (4 minutes) 

    (1 min rest)

  2. Bodyweight Squats (4 minutes)

    (1 minute rest)

  3. Burpees (4 minutes)

    (1 minute rest)

Or try: 8 Minute Tabata | The Body Coach TV

Longer workout:

30 minutes:

  1. Star jumps (4 minutes) 

    (1 min rest)

  2. Reverse lunges (4 minutes)

    (1 minute rest)

  3. Mountain climbers (4 minutes)

    (1 minute rest)

  4. Shoulder tap plank (4 minutes) 

    (1 min rest)

  5. Toe touching crunches (4 minutes)

    (1 minute rest)

  6. Burpees (4 minutes)

    (1 minute rest)

Or try:

30 MIN TABATA HIIT - No Jumping | No repeat | Tabata Songs | Fun | Good Vibes | Total Calorie Killer

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