Tabata Workout: The Powerful 4-Minute System That Works

Health

The Unique Advantages of a Tabata Workout

Burns fat – Intense cardio burns calories and melts away fat. But more than that, it may affect how our bodies process glucose, a huge contributor to belly fat. One study found that “a high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance….” Intense exercise may help how our bodies process sugars.

Builds muscle – Tabata exercise allows gives muscles an intense workout.

Creates endorphins – Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands. They just don’t.

Highly portable – No fancy equipment or special place needed for this workout!

Short and sweet – Get your exercise out of the way quickly … a bonus for every busy mama.

Other Tabata Variations: Not Just for Runners

Armed with Dr. Tabata’s research, you can apply the Tabata exercise principle to any type of workout. In fact, cycling is one of the more popular ways to utilize the method.

Other great workouts to use the Tabata principle with:

jumping rope
squats
push ups
pull ups
kettlebell training
basically any type of exercise—get creative and have fun with it!

How to Do Tabata, Step by Step

Are you ready to give Tabata sprints a try? Remember, make sure to work your way up, starting with gentler interval training. Once you’ve done that, get ready—this intense workout will kick your exercise regimen into high gear!

Step 1: Start by stretching: You want your muscles nice and warm, because the level at which you’ll push them can lend itself to pulled muscles. Even better if you can do your workout in a warmer place versus outdoors on a cold day.

Step 2: Get a timer ready: Make sure you can easily see a clock with a second hand or have a timer handy.

Step 3: Run, Forrest, run! Run as hard as you can for 20 seconds.

Step 4: Rest: Take a breather for 10 seconds.

Step 5: Repeat: Again, run for 20 seconds, followed by a 10 second breather. Repeat 6-8 times, for 4 minutes total. (Many people, even well-trained athletes, can’t make it past 6 times. That’s normal, and, it should be noted that if you’re not struggling, you’re probably not working hard enough. Tabata sprints are meant to be difficult.)

Step 6: Cool down: Stretch again, catch your breath, and sip some room temperature water. Allow your body to come back to normalcy gently.

That’s it. The whole process should take less than 30 minutes.

How Often Should I Do Tabata Sprints?

Because Tabata sprints are such an intense workout, only two to three times a week should be plenty. You can do weight lifting and gentle exercise like yoga the other days of the week. It should also be noted that the long-term benefits and enjoyment of Tabata sprints may wane, which is why pro athletes typically do them during training seasons and not year round.

Health experts remind us:

For the majority of the population, improving longevity and general health can be done by brisk walking for 20 minutes three times a week – and doesn’t involve spending money joining a gym. (source)

It’s reassuring to know that the best health benefits come from consistent, no-fuss, moderate exercise and a varied routine.