As the skies are smothered in a winter gray and the days get shorter, it becomes a greater challenge to stay motivated for daily exercise. The dark, cold mornings make it an impossible feat to crawl out of warm bed sheets. Many find themselves pressing the snooze button a few too many times and in return, skipping their work out.
What if there was a way to get a great workout in four minutes? Yes, four minutes.
Meet Tabata. Tabata is a High-Intensity Interval Training (H.I.I.T) workout that lasts only four minutes. Don’t let the time fool you. It can quite possibly be the hardest four minutes to endure but the pay off is worth it.
Tabata is structured in the following way:
- 20 second of hard workout
- 10 second rest
- Repeat 8 times
In the 20 second increments, push the body as hard as it can possibly be pushed then allow the full 10 second rest before repeating. Any exercise can be performed in Tabata style. Some examples are: squats pushups, rows, pull-ups and kettle-bell swings.
A 20 minute Tabata workout could look something like this:
- Squats (4 minutes)
- Pull-ups (4 minutes)
- Pushups (4 minutes)
- Sit-ups (4 minutes)
- Burpees (4 minutes)
This workout style quickly burns calories and keeps your body burning them for the entirety of the day.
Dr. Izumi Tabata, a Japanese scientist, discovered Tabata training. After conducting many studies he concluded that Tabata training greatly impacts an athlete’s anaerobic and aerobic systems, according to active.com.
Tabata can be a great option for a person on a time crunch or for an athlete looking to mix up their daily routine. Try Tabata!
It’s only four minutes after all.