Tabata Training: How To Get Fit In Four Minutes A Day

One of the most common reasons people say they don't exercise is that they can't find the time. Although they'll also admit this is probably an excuse, the reality is that if you're not that keen on exercise, 'lack of time' is a good argument...

...Until now.

Welcome to tabata training. This type of training was developed by a Dr Izumi Tabata in the 1960's. It's a form of high intensity interval training - which means you work really, really hard for a really short space of time.

Tabata training only lasts for four minutes. But that four minutes is very hard! This intense training gives you an amazing workout - in fact, it gives one of the highest increases in VO2 max ever reported. In layman's terms, that means it's extremely beneficial for cardio endurance and aerobic fitness.

How it works

Each interval lasts for 20 seconds, followed by a 10 second recovery. You do this 8 times through, and then rest.

So, you work as hard as you can for 20 seconds, then catch your breath for 10 seconds. Repeat 8 times in total.

What exercises should you do

The beauty of this type of internal training is that you can do any number of different exercises, and you don't need any equipment. The ideal exercise is something that recruits a lot of muscles all at the same time so you get maximum impact. That means it's best not to do something like bicep curls for four minutes, it's better to do something like a squat, push-up or lunge.

Here are some suggestions

Beginner:

- squat (even a bodyweight squat is effective when you're doing tabata training)

- push-ups (push-ups from the knee are fine if you can't do a full push-up)

- lunges (bodyweight lunges are great too)

- indoor cycling

Intermediate:

- rowing

- burpees

- box jumps

- squat push-press

What are the benefits?

It's great for the following reasons:

- very, very time efficient

- increase in aerobic conditioning

- increase in anaerobic conditioning

- improves mental focus

- improves metabolism

Sample workout

To help you get started, here are two workouts you can try - just select the beginner or intermediate level according to your fitness.

Beginner:

If you're new to interval training, this is for you.

Warm up - at least 5 minutes to increase heart rate and overall body temperature

Main session - choose a bodyweight squat or stationery bike

- do 4 mins tabata training - that is, do the exercise as hard as you can for 20 seconds, then have 10 seconds rest. Repeat this 8 times in total.

Warm down - at least 5 minutes.

Intermediate:

If you're fit and know your way around interval training:

Warm up - at least 5 minutes

Main session: aim for 3 x rounds of tabata training.

Round 1. Stationery bike or elliptical trainer or rower

4-6 mins rest.

Round 2. Bodyweight squats

4-6 mins rest.

Round 3. Push-ups.

Warm down - at least 5 minutes

Useful tools

It's almost impossible to keep track of the time for tabata training if you're on your own. There are a number of tabata training smartphone apps available, just search for 'tabata training' in your app store to find one.

I really hope you'll try this effective and time efficient way to get fit. I do this type of training once a week, and it's always my shortest but most intense workout.

Disclaimer: see your physician before starting any kind of exercise routine. Tabata training is a very intensive training. Please take care any start slowly, then adjust the intensity according to your body's limits. If you are not sure, consult a physician.

Tora, of donnaandtora.com, is a registered personal trainer and has competed at national level in triathlons. To see a demonstration of tabata training, you can see it here:
http://youtu.be/o3dKA40UD7c

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