The 4-Minute Workout Routine That Helps You Burn Fat Like Crazy

We’re all aware that the busy lifestyle we all lead nowadays can make us stressed and without any free time. So, if we want to exercise we just can’t because we’re too busy or too tired. This is especially true for moms of little kids. But, in this article, we’re going to tell you an interesting fact! There are also exercises that you can do at home and they’ll give you the results just like in any gym. Tabata is one of those workouts! It’s ideal for people with busy and stressful lifestyle!

Tabata Workout: Not for the Faint of Heart

This workout is very tense as it is of a high-intensity interval training style. It was developed by a Japanese doctor called Dr. Izumi Tabata. You only need several minutes of your time and the results will be inevitable!

Note:  Tabata isn’t a good idea for beginners! The process includes moving fast and trying to do as many reps as possible. That only increases the risk of getting injured if you are not careful. This workout should also be avoided by people with any condition that prevents high-intensity exercise!

Is Tabata Perfect for Moms?

Moms are the ones with a very tight schedule and busy lifestyle. They always have something to do and often can’t pay enough attention to their own needs. In case you’re any of those moms, then this is the proper exercise for you!

It will only take you 4 minutes that will grant you amazing results!

What Is a Tabata Workout?

The workout is very simple! Just sprint hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. That’s it!

Dr. Tabata and his team performed a study in 1996 in which they studied two groups of athletes: in the first group, the athletes did medium-intensity exercise for longer periods while the other group did high-intensity exercise for short periods of time.

The researchers observed the athletes for 6 weeks. In the end, the result showed that the first group increased aerobic capacity by 9.5% and the anaerobic capacity by 0%, compared to the second group in which the subjects increased their aerobic capacity by 14% and their anaerobic capacity by 28%. Aerobic signifies for how long you can run while anaerobic to the time you can run at maximum effort.

The second group showed greater improvement in oxygen utilization just like in lung capacity. The first group only exhibited minimal improvement.

How to Train for Tabata (Hint: Slowly)

This particular workout was designed for elite athletes, so in case you’re a “stay-at-home” mom, you’ll definitely need time to start doing Tabata properly.

  • Start with longer sprints and longer recovery time in the meantime
  • Instead of 20 seconds of all-out running, you can also try 60-90 seconds of mid-intensity running
  • Make sure you increase the intensity on several days
  • Start with a minute or two and work your way to 4 minute

Here Are 5 Unique Advantages of a Tabata Workout

1.     Burns Fat

For this particular workout, scientists managed to discover that high amount of moderate-intensity exercise alone was very effective at improving the oral glucose tolerance.

2.     Builds Muscle

The muscles are all included in an intense workout.

3.     Short and Sweet

You’ll only need several minutes!

4.     Creates Endorphins

Tabata exercise creates endorphins and they’re the ones that make you happy and satisfied!

5.     Highly Portable

You don’t need a particular area for performing it or any necessary equipment!

Here Are Also Some Other Tabata Variations: Not Just for Runners

You can do these additional workouts along with the Tabata principle:

  • Push ups
  • Squats
  • Jumping rope
  • Pull ups

Here’s How to Do Tabata, Step by Step

Step 1: Start by stretching:  It’s a very important thing to warm up your muscles before you start with the exercise. It is advised that you perform Tabata in a warmer place!

Step 2: Get a timer ready:  Keep a timer or set a clock nearby!

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

Step 4: Rest:  Rest for 10 seconds.

Step 5: Repeat:  Then, repeat the same: run for 20 seconds, rest for 10 seconds.  Repeat this 6-8 times, for a total of 4 minutes!

Step 6: Cool down:  Stretch your arms and legs once more. Drink water!

How Often Should I Do Tabata Sprints?

Two to three times are sufficient for Tabata as it is an intensive workout. Here’s a statement by one of the Tabata experts: “Most people think that in order to improve their complete health as well as their longevity all they should do is just go for a walk for 20 minutes three times a week. That way they won’t spend any money on going to the gym!”


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