Going to the gym can be impractical when you’re a mom of littles, but thankfully there are many great workouts that can be done from home. That’s why I’m such a fan of the Tabata workout, and it just might be the perfect choice for moms on the run … pun intended!

Tabata Workout: Not for the Faint of Heart

A Tabata workout is a high-intensity workout. Although it lasts only a few minutes, it will really kick your tail. They’re perfect for those of us who don’t have a lot of time to devote to fitness but want to get in a good workout.

Note: Those with any condition that prevents strenuous exercise should not do a Tabata workout without first getting an OK from a doctor!

Is Tabata Perfect for Moms?

I get it … you’re busy! It takes time to prepare healthy food from scratch every day (What? They want dinner again? I just cooked last night!). It also takes time to make healthy cleaning products, or follow a natural beauty routine, or research how to best take care of your family. Living a wellness lifestyle is a full-time job.

But staying fit is important, too (and part of a well balanced life).

That’s why the Tabata workout is so perfect for busy moms! It only takes four minutes. Literally, four minutes and you get an intense workout.

What Is a Tabata Workout?

I’m so glad you asked. Here’s the gist: sprint hard for 20 seconds; rest for 10 seconds; repeat for a total of four minutes (generally 6-8 rounds). That’s it. Sounds simple, but this short workout can burn some serious calories.

Developed by Dr. Izumi Tabata in Japan, Tabata exercise has been found to be superior to other types of exercises. In a 1996 study done at the National Institute of Health and Nutrition in Tokyo, Dr. Tabata and his colleagues studied two groups of athletes: one group did medium-intensity exercise for long periods of time and the other did high-intensity exercise for short periods of time.

Tabata and his team observed the athletes for six weeks, and after that time, it was found that the first group increased their aerobic capacity (how long you can run) by 9.5% and their anaerobic capacity (how long you can run at maximum effort) by 0%, while the second group increased their aerobic capacity by 14% and their anaerobic capacity by 28%.

The second group showed greater improvement in lung capacity and oxygen utilization, while the first group showed only minimal improvement, thus proving the benefits of short, high-intensity training.

How to Train for Tabata (Hint: Slowly)

The Tabata regimen was originally created for elite athletes as a means of improving athletic performance. If you’re like the average mama, you may need to work your way up—train so to speak—for Tabata sprints.

You can start by doing some simple interval training:

• Begin with longer, less intense sprints, with a longer recovery time in between.
• Instead of 20 seconds of all-out running, try 60-90 seconds of mid-intensity running, followed by a one minute break rather than ten seconds.
• Every few days, increase your intensity and shorten your exercise and break times.
• Start with only a couple of minutes and work your way up to four minutes, a few times a week.

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