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Tabata: The 4 Minute Workout That Will Get You In Shape

You really want to be fit, but you just can’t find the time to exercise? Tabata is the right solution for you.

Named after the Japanese scientist Izumi Tabata, this exercising method consists of short but intense training. Tabata has discovered that short but really intense trainings give the best results. The 4 minute Tabata training has more fitness benefits than 1 hour riding a stationary bike.

Tabata: 8×20 seconds of exercise + 8×10 seconds rest = 4 minutes

According to Tabata, you need to do intense exercises that get the whole body involved for 20 seconds and then rest for 10 seconds and repeat that 8 times.


The best thing about Tabata is that you can combine all sorts of cardio. You can repeat only one exercise during the training, but it’s better to change the exercises after every 10 second break. You can also do more than 1 Tabata series during a workout. We advise you to make a 2 minute break between each series.

An example for Tabata exercising:
  • 20 seconds of jogging in place
  • 10 seconds break
  • 20 seconds squats
  • 10 seconds break
  • 20 seconds push-ups
  • 10 seconds break
  • 20 seconds rope jumping
  • 10 seconds break

Repeat the exercises one more time to finish your Tabata training.

Don’t forget to warm up at the beginning and to stretch in the end.

Ideas for Tabata Training

Tabata has become very popular and there are some modified versions. Some change the intervals, some use additional weights, and other combine it with Pilates and Yoga.

Ideas for 4 minute Tabata workout:



It’s normal to feel your heart raising and to be sweating during your training. Tabata will improve your physical shape, will improve your metabolism and will make you lose fat.  If you’re pregnant, have high blood pressure or have any heart condition, it’s best to consult your doctor first before starting Tabata.

To get the best results, it’s best for you to exercise Tabata 4 times a week. You’ll feel the effects during the first three weeks, and after that you’ll feel the need to do more intense exercises.