4 minutes a day: the shortest and most effective workout in the world

A workout that gets you fit in just 4 minutes a day? Yes there are Tabata is the name of high-intensity interval training for which you don’t need equipment or a lot of time. We’ll show you how it works and which exercises are really hard.

Tabata: This Is What High Intensity Interval Training Is All About

What makes Tabata so effective?

What’s special about Tabata: It’s perfect for everyone who likes to push their limits, or even go beyond! Tabata exercises are one Combination of strength and cardio elements.completed at high-intensity intervals.

This gives Tabata several advantages. On the one hand, it saves a lot of time, since you only need four minutes a day. it is also incredible versatile: You can choose from different exercises and build your own power training. Beside fat burningpropelled properly, Tabata also helps with muscle development. What exactly is a Tabata unit like?

A Tabata unit consists of eight intervals of 20 seconds each. There is a ten second break in the middle. so ha a unit lasts four minutes. Depending on the level of training, two, three or even four Tabata units can follow one another. So one likes to get out of breath after just one drive.since ten-second breaks leave little time to take a deep breath.

woman fitness
Tabata still lasts four minutes per set, but after that we guarantee your legs will shake. Photo: visual space Getty Images Signature

What is the purpose of this high intensity training?

In principle, Tabata is comparable to a HIIT cardio workout, except there is a fixed time frame that can be tracked with additional Tabata timers. This form of interval training was invented by Professor Izumi Tabata in 1996. He tested Olympic speed skaters and found that using Tabata could increase your performance tremendously.

In addition to an increase in aerobic and anaerobic performance, Tabata exercises can also ideally target the cardiovascular system. Also particularly strengthens the muscles and builds strength over time. Apart from the fact that with this form of training how crazy can you burn fat. In particular, because the body is so stressed by Tabata that the afterburn effect is particularly high.

However, if you are just starting to train regularly or have health problems, you should first consult a doctor hold. The tension in the body is not entirely without it. It was not without reason that the first tests were carried out on Olympic athletes.

Fitness body motivation training
Tabata burns calories like crazy, but it also stresses the body. Therefore, a medical check should be carried out beforehand. Photo: Photo: MStudioImages

Advice: A Tabata unit, that is four minutes should be enough to start. Stars in front of the eyes, shortness of breath, and complete exhaustion are signs that the body is overwhelmed. More information on so-called overtraining can be found here.

These tabata exercises are suitable for intervals.

With Tabata training, there are fixed time specifications that However, the exercises are of free choice. Experts recommend using exercises that target large muscle groups and are already known. Therefore, maximum success in training can be achieved and injuries or incorrect executions of movements are avoided.

There are no limits to your creativity when selecting exercises. EITHER Resistance exercises, but also strength exercises. they are ideal for tabata. The only important thing is that you exercises in the 20 seconds of the stress phasewithout weakening.

women plank
Climbing planks make us sweat and curse. Photo: Boggy via canva.com

You must register in your personal Tabata unit first choose four exercises. You can then do these exercises as a full set and then switch to the next exercise, or you can switch after 20 seconds. And these exercises are especially suitable:

  1. The climbers: Not sure what Mountain Climber planks are and why you should definitely use them? We reveal more in the linked article.
  2. high knees: An upright stance, fast legs, and the incentive to really lift your legs are what’s most important here.
  3. belches: Many swear by this exercise, which begins with a straight jump and ends in a prone position with limbs extended.
  4. Scissor jumps: Good jumping jacks are a popular Tabata exercise, but they need to be done quickly and with a tight stomach.
  5. Squat jumps: This exercise will burn your buttocks and thighs.
  6. twist jump: This exercise, in which the upper and lower body rotate alternately in one direction when jumping, provides fun variety.
  7. Box jumps: Quick feet and tense arms are particularly important in this exercise.

Very important: Before every Tabata workout, there should be a warm up. After Tabata exercises, a cool down and easy stretch should not be missed.

Conclusion: Tabata gets you fit in no time

Do you prefer a more relaxed approach to sports? So Tabata, as time-saver as it is, may not be for you. Maybe you should try these LIIT exercises, Pilates exercises, or hula hoop exercises instead.

Do you like to push your limits in sports? Then have fun with your first or next Tabata workout! And don’t forget: Only those who train regularly, contribute all their performance and regular increases will also see the effects of training.


6 Tabata exercises

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