Are you spending a lot of time at the gym but not seeing
the results you want? Maybe you want to
get in better shape but can’t find time to go to the gym? What if you could get in fantastic shape exercising
only 4 minutes each day, 4-5 days week?
What if you could do all the exercises at home without buying any
equipment? You can. This article will teach you how.
Tabata interval training is a highly effective training protocol
designed to produce exceptional results in a very short period of time. In 4 short minutes, you get a complete workout
that will improve your fitness performance, build muscle, and burn fat.
Tabata interval training is very simple. Perform
20 seconds of maximum intensity exercise followed by 10 seconds of rest. Repeat 8 times without pause for a total of 4
minutes. The 4 minutes are challenging
and very intense, but yield better results than 60 minutes of aerobic
exercise.
The Science
In his ground breaking study, Dr. Tabata had two
different groups of athletes perform two different exercise regimes, and then he
compared the results. The first group
exercised for 60 minutes, 5 days/week at an intermediate intensity. The second group exercised using short but
very intense intervals (20 seconds of work followed by 10 seconds of rest for 8
rounds, for a total of 4 minutes). After
6 weeks, Dr. Tabata found:
·
Group 1 improved their aerobic capacity by 9.5%
but got no improvement in anaerobic capacity
·
Group 2 (the interval trained group) improved
their aerobic capacity by 14% and their anaerobic capacity by 28%
Later, a 2007 study in the Journal of Applied Physiology found high intensity interval
training (HIIT) increased fat burning capacity
in women after only 7 sessions over a 2 week period.
In 2009, a study found that men performing HIIT doubled their metabolic rate and increased glucose and fatty acid oxidation (burned fat) for three hours after exercising.
In 2013, Dr. Olson found
that a 4-minute Tabata routine of jump squats burned 13.5 calories per minute,
(5 times the calories burned in the average cardio workout) and doubled the subjects'
metabolic rate for 30 minutes after the workout ended.
What Exercises Can Be Performed in
Tabata Interval Training?
A
variety of exercises can be performed, but they must be compound movements that
activate a lot of muscle mass. So think
squats, not calf raises. Bodyweight
exercises like squats, sit-ups, and push-ups can be done as well as full body
movements like burpees, sprints, or jumping jacks. You can also use weighted movements like deadlifts
or power cleans. You can mix and match
exercises depending on your fitness goals.
How to Perform a Tabata Interval Workout,
Step by Step
Step 1: Plan the Exercises
Determine
the exercises you will perform. No
equipment or gym membership? No problem. Bodyweight exercises are perfect for Tabata interval
training. Go to http://strength.stack52.com/periodic-table-of-bodyweight-exercises/
for a periodic table of bodyweight exercises complete with instructional videos
on how to correctly perform each exercise.
They are arranged by difficulty, so you can pick exercises that fit your
fitness level. Don’t have time to plan
the exercises? You can use Strength Stack 52 bodyweight exercise cards. Simply shuffle the deck and deal yourself 8
cards.
Step 2: Warm up
Start
with some dynamic stretching and then perform full body movements (jogging,
rowing, etc.) that increase your body temperature until you achieve a light
sweat.
As you
warm up, get fired up and mentally prepare for an intense 4 minutes. Remember, a 4 minute workout is more fun than
a 60 minute workout, and it’s more effective too!
Step 3: Get a Clock
Get a
clock or stop watch handy. Better
yet, if you have smartphone or computer go to http://www.tabatatimer.com/ for
a Tabata timer with voice commands that tell you when to start, stop, and rest
between intervals.
Step 4: Workout
Set
the timer, get in position for the first exercise, and wait for the beginning
bell to ring. Without sacrificing
technique, get as many reps as possible for each exercise in 20 seconds. So if you’re doing squats, try to get as many
squats as possible using good technique before the 20 second timer is up.
When
the timer rings, stop the exercise, breathe deeply, and get in position for the
next exercise. Repeat this for all 8
intervals at the highest intensity you can manage.
Step 5: Cool down
Yes,
you just finished an awesome workout, and it only took 4 minutes! You will be thoroughly exhausted. Breathe deeply and walk briskly until your
heart rate and breathing returns to normal.
Finish by lightly stretching your muscles.
The Stack 52 4-Minute
Workout
Want to get started right away? Try the Stack 52 4-Minute Tabata Workout. First watch the video of each exercise (find demo videos here) and
practice a few reps to make sure you know how to perform the exercise. This will help you warm up to a light sweat. Then get your Tabata timer ready and go for
it!
Round 1: 20 Seconds of bodyweight Squats
10 Seconds of Rest
Round 2: 20 Seconds of Push-Ups
10 Seconds of Rest
Round 3: 20 Seconds of Mason Twists
10 Seconds of Rest
Round 4: 20 Seconds of Burpees
10 Seconds of Rest
Round 5: 20 Seconds of Diamond Push-Ups
10 Seconds of Rest
Round 6: 20 Seconds Vertical Crunches
10 Seconds of Rest
Round 7: 20 Seconds of Clock Lunges
10 Seconds of Rest
Round 8: 20 Seconds of Mountain Climbers
10 Seconds of Rest
Conclusion
Not
only can you get a great workout in only 4 minutes, you will get results faster
than anyone doing 60 minutes of cardio at the gym. Tabata interval training is wonderfully
challenging and extremely effective.
After a few weeks, you will notice your overall fitness has dramatically
increased, and you have burned a lot of fat.
I worked out for 10 years at gyms, and I never had 6-pack abs until I
started doing Tabata interval training. If
you play sports, you will notice that you can play with much more intensity for
longer periods without getting winded.
You will run circles around your friends who will think you’re some kind
of freak who doesn’t get tired.
You
can become extremely fit and love the way you look working out for just 4
minutes a day, 5 days a week. That’s
only 20 minutes a week! You can do this,
and if you use bodyweight exercises, you can do it anywhere without equipment!
If you
have preexisting health problems or are not used to performing exercise at a
high intensity, be sure to check with your doctor before attempting Tabata interval
training. Remember to start at
your own pace and increase the intensity as you are able.
This article was
written by Kurt Boyd, fitness fanatic, and director of Strength
Stack 52, a unique way to
transform bodyweight exercises into fun, competitive workouts that can be
performed anywhere.
References
Tabata I. et. al. Effects of moderate-intensity endurance and high-intensity intermittent
training on anaerobic capacity and VO2max. Med Sci Sports Exerc.
(1996) 28(10):1327-30.
Talanian J. et. al. Two
weeks of high-intensity aerobic interval training increases the capacity for
fat oxidation during exercise in women. Journal of Applied
Physiology Apr 2007, 102 (4) 1439-1447
Gibala M. et. al. Brief intense interval exercise activates
AMPK and p38 MAPK signaling and increases the expression of PGC-1α in human
skeletal muscle. Journal of Applied Physiology Mar 2009, 106 (3) 929-934
Olsen, M. O. Tabata
Interval Exercise: Energy Expenditure and Post-Exercise Responses
Scharff-Olson Kinesiology Lab, Auburn University
Montgomery, Montgomery, AL
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