Tabata Training : The 4 Minute Miracle

I touched on high intensity interval training (HIIT) last week as a very effective way to exercise and achieve results in a short period of time. 

Tabata workouts are a type of HIIT that consist of 4 minute workout intervals.  You perform a single exercise for 20 seconds as hard as you can followed by 10 seconds of rest, and repeat for 8 rounds.  You typically see these put together with 4-5 exercises for a full 20 minute workout.

The benefits are the same as HIIT - the high intensity training forces your body to utilize fat as fuel and keeps it burning throughout the day!  Tabata workouts can be performed using just body weight, dumbbells, kettlebells, stationary bikes, or any other equipment you have available. The versatility of these workouts makes them an excellent option for anyone looking to get the most out of the time and resources they have available.

HIIT and Tabata workouts are not for the beginner exerciser.  I would never recommend jumping into these types of workouts without any experience in high intensity training.  Due to the enhanced workload, the risk of injury can be much higher. I suggest starting slow with lower impact exercises for only a few rounds before working your way up to the full 4 minute intervals.  Again, these types of workouts are only recommended 2-3 times a week to allow your body proper time to recover.

Grab your smartphone, download a tabata timer app (Tabata Timer is my fav), and get to work!

Bodyweight Tabata:

High Knees x2 sets

Burpees x2 sets

Jumping Jacks x2 sets

Push Ups x2 sets

Repeat 5 times = 20 minutes

Kettlebell/DB Tabata:

Clean and Press x1 set/side

Kettlebell swings x2 sets

Half Turkish Get up x1set/side

Goblet Squats x2 sets

Repeat 5 times = 20 minute

Leave a Reply

Your email address will not be published. Required fields are marked *