TABATA ( Four Minutes Workout): The Fast and Effective Way to Lose Weight

Learn about interval training

Short workouts! Long-lasting results! Get the body you want in just minutes a day!

There are countless workout styles you’ve probably heard about over the years, and all of them are meant to help you reach your fitness goals.

You may want to increase strength, lose weight, improve flexibility or build muscle. Whatever yours goals are, most exercise programs can help you reach them, as long as you stick to the plan. If you’re looking for a new program to add to your routine, you may want to give Tabata try. Tabata training is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. High-intensity interval training has more impact on both the aerobic and anaerobic systems.

READ: Why Interval Training is so important for you

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption) by about 14%, while anaerobic capacity improved by 28%. These effects will help you shed those extra pounds of fat, while also building lean muscle.

The Tabata Program

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. The structure of the program is as follows: workout hard for 20 seconds, rest for 10 seconds, complete 8 rounds.

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise. You can do pretty much any exercise you wish. You can do squats, push-ups, burpees or any other exercise that works your large muscle groups. Kettlebell exercises work great, too. An example of a Tabata workout: push-ups (4 minutes), bodyweight squats (4 minutes), burpees (4 minutes), mountain climbers (4 minutes), lunges (4 minutes), kettlebell swings (4 minutes), sprints (4 minutes), rowing (4 minutes
Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.


To get the most out of your Tabata workout, follow these guidelines:

-Warm up for at least 10 minutes. That’s part of the original protocol.

-There is always a greater risk of injury when you’re doing high-impact, high-intensity exercise. Minimize that risk by ensuring you’re fit enough for this type of training. This would include working your way up to the intensity and duration. Also make sure you completely warm up before you start into your Tabata routine.

SEE: 5 cardio myths DEBUNKED

-Use full-body exercises that engage as many muscle groups as possible.

-Exercises using bodyweight, a weighted vest, or free weights are all acceptable.

-Go full-tilt during the 20-second bursts. Seriously, don’t slow down.

-Try hard to find your breath during the 10-second rests. Good luck.

-Be prepared to sweat … a lot.

And for a fast, cardio shred try this workout: CARDIO TABATA WORKOUT:

Sprinting – sprint for 20 seconds, rest for 10 seconds x 8 times

Jump rope – jump for 20 seconds, rest for 10 seconds x 8 times

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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