Just four minutes a day: This is how you get fit with Tabata workouts

Do you have a busy daily life and little time for sports? Tabata training allows you to reach maximum performance in just 4 minutes a day and thus be in top shape. This training method is very effective and varied.



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We hear over and over again that we should do 30-60 minutes of sport at least 3 times a week. Unfortunately, not everyone always has time to go to the gym and exercise for as long and as often. If you only have a short time for sports in your daily life, then Tabata training is perfect for you. With this effective method, you only invest 4 minutes a day. A total of!

Isn’t that great? Finally, an intensive and effective training method for everyone who has a busy day.

Tabata Training: The Live Trick for Your Fitness

Tabata training is a high intensity interval training derived from HIIT (High Intensity Interval Training). This workout was discovered by Japanese sports scientist Izumi Tabata.

During the training session, you alternate between intense effort and relaxation in just a few seconds. This really stimulates your metabolism and fat production and the pounds fall off on their own.

However, it is important that you really give it your all during this time and push yourself to your physical limits. Preferably beyond that. Only then will Tabata training be effective.

You have a total of 8 intervals of rest phases and power phases and you are done with the workout after 4 minutes. And literally, because this type of training really makes you sweat. Here you can exercise and be happy and satisfied at the end of the sports unit.

The intervals are divided into 20 seconds of maximum effort and 10 seconds of rest.

Tabata training: a promising method

Watch the fat melt away during this short but intense workout. Because high-intensity Tabata training has a long-lasting afterburn effect.

This means that, unlike conventional training methods, the fat burning lasts much longer. And up to 12 hours! During this time, your body has so much to do with the exercises and exertion that it is still busy burning fat after the training session.

Tabata training is not only beneficial for your fitness, it also improves your performance, endurance, strength and strengthens your cardiovascular system. A win-win situation for everyone involved.

Killer Arms: 4 Minute Arm Tabata with Anna-Lena and Nicole

Tabata arm with Anna-Lena
© FIT FOR FUN

Tips for your first Tabata workout

If you want to start right now, we have summarized the most important points for you:

First, get a good exercise mat that you can comfortably train on. It’s too hard for the floor or alternatively you fold a towel then place it on the floor. Put on your sports gear and get started right away! You can also add dumbbells or filled water bottles to increase the level of difficulty.

During your 4-minute workout, you can repeat the same exercise 8 times or combine different exercises. It completely depends on you. This allows you to make your Tabata workout varied and train different muscle groups.

You should pay attention to this when you train Tabata.

  • Add the Tabata unit to your resistance training or do a separate unit.
  • Warm up before training and then take some time to cool down. This is how you give your body the extremely important cooling down option and prevent sore muscles.
  • Make the best possible decision before Tabata training for the individual exercises, so that you can do them straight away in no time and don’t have to search for the right units first.
  • Set the right mood and play uplifting music. It should drive you and drive you to give your best. Here are some suggestions for proper tabata music.
  • When you train, make sure you don’t overdo it and start slowly. Don’t overexert yourself and start with simpler exercises. If you feel improvements, you can adjust the difficulty level again and try your best.
  • Stopping time Grab a stopwatch (on your phone) or the Tabata app and time your intervals. This makes it easier for you to train.

Tabata training helps you get fitter faster

Tabata training is short, sweet and very effective at the same time. In a short time you will be able to see how your body changes positively, you have more resistance and strength and how your fat turns into muscles. It is better to start with 2-3 training sessions per week and plan them into your daily life. So you won’t be tempted to skip or forget about the short training session.

If you are still wondering what is the best time of day to do Tabata training, take a look at the article “When is training most effective”.

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