“I don’t exercise because I don’t have time” is a much too common statement. Many of us live busy, hectic lives. It’s often difficult to find time to fit in a daily workout. Exercising regularly keeps your body healthy and helps to relieve stress for a sound mind. The benefits of being active are clear, but getting to the gym every day is often an impractical feat. If you struggle with clearing your schedule for a workout, this four minute exercise routine is for you!
The Tabata Workout
You don’t need to be in a gym to exercise. You can have a great workout right in your home. A Tabata workout is a high-intensity workout that only lasts a few minutes. As quick as it is, you’ll definitely feel the burn. If you don’t have a lot of time to devote to fitness but you want to make sure you’re staying active, this exercise routine might be perfect for you.
The Tabata workout has a simple yet effective routine to help you burn fat and work up a sweat. During the workout, you’ll sprint hard for about 20 seconds, then rest for 10 seconds. You’ll repeat this cycle for a total of four minutes. It sounds super simple, but by the end of those four minutes you might be out of breath.
This routine was developed by Dr. Izumi Tabata in Japan. A 1996 study showed just how effective it was. The study was conducted by the National Institute of Health and Nutrition in Tokyo. During the study, Dr. Tabata and his colleagues studied two groups of athletes. The first performed medium-intensity exercise for long periods of time, while the other group performed high-intensity exercise for short periods of time.
Dr. Tabata and his team found that the first group increased their aerobic capacity (how long you can run) by 9.5% after six weeks, and their anaerobic capacity (how long you can run at maximum effort) by 0%. The second group increased their aerobic capacity by 14% and their anaerobic capacity by 28%.
The study shows that short, high-intensity training is much more effective in terms of improving physical shape and endurance. High-intensity training is also a great way to burn fat and build muscle!
Advantages Of A Tabata Workout
1. It Builds Muscle
Even though you’re not lifting weights, Tabata exercise helps the body build muscle. The high-intensity workout puts your muscles to work!
2. It Burns Fat
High-intensity training burns calories which will help melt away fat. One study found that a high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance, which means it may have a positive effect on how the body processes sugar. This is great news especially for stubborn belly fat!
3. It’s A Great Stress-Reliever
Exercise doesn’t just keep your body healthy and strong, it’s also great stress reliever for your mental health. Working out creates endorphins which make you feel happy, healthy and strong.
4. It’s Short And Sweet
If you want to stay healthy and fit but you don’t have much time to dedicate to working out, Tabata is the perfect solution.
Here’s How To Train For Tabata
- Begin with longer, less intense sprints, with a longer recovery time in between cycles.
- Instead of 20 seconds of running, try 60-90 seconds of mid-intensity running, followed by a one-minute break.
- Every few days, increase your intensity and shorten your exercise and break times.
- Start with just a few minutes and work your way up to four minutes a few times a week.