The 4-minute workout routine that helps you burn fat like crazy.
As much effective going to the gym can be, it can be also highly impractical for those who are pressed for time, such as moms of little kids. The good news is that there are many great workouts that can be practiced at home, yet offer amazing results. One of those workouts is the Tabata workout, which is ideal for those with tight schedule.
Tabata Workout: Not for the Faint of Heart
Tabata workout is a high-intensity interval training style, developed by a Japanese Japanese Dr. Izumi Tabata. It takes only a couple of minutes of your time, yet it provides amazing results. As mentioned above, this workout is perfect for those who lack the time to devote to fitness and regular visits to the gym.
Note: Tabata isn’t a good idea for beginners, as you will be moving fast and trying to do as many reps as possible, which increases the risk of getting injured if you are not careful. Those with any condition that prevents high-intensity exercise also aren’t recommended to practice this workout.
Is Tabata Perfect for Moms?
Moms are always pressed for time as they have tons of tasks to do on a daily basis. Living a wellness lifestyle seems like a full-time job, as preparing healthy food, following a natural beauty routine, and making homemade cleaning products takes a lot of time. However, staying fit is very important as well!
This is the reason why Tabata workout is ideal for busy moms. It takes only 4 minutes in which you get an intense workout and amazing results.
What Is a Tabata Workout?
Simply put, you need to sprint hard for 20 seconds, rest for 10 seconds, and repeat for 4 minutes. Simple as that!
As mentioned in the very beginning, this workout was developed by Dr. Izumi Tabata in Japan, and is known to be superior to other similar exercises. Back in 1996, Dr. Tabata and his team of did a study in which they studied two groups of athletes. The first group did medium-intensity exercise for longer periods while the other did high-intensity exercise for short periods of time.
The athletes have been observed by the researchers for 6 weeks, and after the trial, it was found that the first group increased aerobic capacity by 9.5 percent and the anaerobic capacity by 0 percent, compared to the second group in which the subjects increased their aerobic capacity by 14 percent and their anaerobic capacity by 28 percent. For those who aren’t familiar with these terms, aerobic refers to how long you can run while anaerobic to the time you can run at maximum effort.
Additionally, the second group exhibited greater improvement in oxygen utilization as well as in lung capacity, while the first group exhibited minimal improvement.
How to Train for Tabata (Hint: Slowly)
Since this workout was designed for elite athletes, an average mom may need some time to adjust.
- Start with longer sprints, with longer recovery time in the meantime
- Try 60-90 seconds of mid-intensity running instead of 20 seconds of all-out running
- Increase the intensity every couple of days
- Start with a minute or two and work your way to 4 minutes
5 Unique Advantages of a Tabata Workout
1. Burns Fat
It has been scientifically shown that high amount of moderate-intensity exercise alone was very effective at improving oral glucose tolerance….”
2. Builds Muscle
This exercise provides the muscles with an intense workout.
3. Short and Sweet
It literally takes only a few minutes of your precious time!
4. Creates Endorphins
Tabata exercise creates endorphins, which make you happy and satisfied!
5. Highly Portable
It doesn’t require any equipment or special place to do it.
Other Tabata Variations: Not Just for Runners
Additional workouts to use the Tabata principle with:
- Push ups
- Pull ups
- Jumping rope
How to Do Tabata, Step by Step
Step 1: Start by stretching: You need to warm the muscles prior starting with the exercise. The best would be to do the workout in a warmer place, if possible.
Step 2: Get a timer ready: Set a clock or keep a timer nearby.
Step 3: Run, Forrest, run! Run as hard as possible for 20 seconds.
Step 4: Rest: Rest for 10 seconds.
Step 5: Repeat: Repeat the same: run for 20 seconds, rest for 10 seconds. Repeat 6-8 times, totaling 4 minutes.
Step 6: Cool down: Stretch once again and sip some water.
How Often Should I Do Tabata Sprints?
Given that Tabata workout is an intense workout, two to three times a week are more than enough. According to the experts, “For the majority of the population, improving longevity and general health can be done by brisk walking for 20 minutes three times a week – and doesn’t involve spending money joining a gym. “