Can you get yourself into a wonderful shape with the help of a 4 minute workout? YES you can! How? Well, with the help of the Tabata training. On an exertion scale of 1 to 10, a typical moderate-intensity workout (such as running or stair climbing) would be an exertion level of 5 to 6. A typical HIIT workout is done at an exertion level of 7 or higher. Very short HIIT workouts, such as Tabata Training reach an exertion level of 10. For those who prefer to take it to the maximum, let’s talk about Tabata in details.
It’s one of the different High-intensity interval trainings (HIIT), it’s quick and incredibly effective, offering maximized calorie burn, optimized fat burning and other benefits (like increased production of human growth hormone (HGH), also known as “the fitness hormone”). A standard HIIT workout would take 20 minutes, and you would choose the exercises that suit you best. But, if you’re in a real good shape and you feel like taking it to the next level, then go ahead and try Tabata training.
Tabata Training named after a researcher in sports and health fitness, Izumi Tabata, who worked with an Olympic coach who pioneered the idea for Olympic speed skaters. Tabata calls for just 20 seconds of all-out drop-dead effort, followed by a mere 10 seconds of rest. This intense cycle is repeated eight times for a total of just four minutes.
You can do Tabata Training with a number of different exercises, including an elliptical machine, a stationary bike, rowing and even body weight exercises like squats.
However, because the workout moves so fast, you’ll want to choose an exercise you can do quickly and safely (and you’ll probably want to focus on just one exercise per session, such as sprinting or squats, rather than attempting to incorporate multiple movements).
Get fit in four minutes? It sounds hard to believe, but understand that this could easily be the hardest four minutes you’ll ever experience, workout-wise. With only 10 seconds of rest in between the high-intensity sessions, this isn’t a workout for the faint of heart (literally and figuratively!)
This is because, if you do it correctly, your body doesn’t have enough time to fully recover between the high-intensity sets. By taking rest periods only half the length of the intense bursts (a 2:1 work-to-rest ratio), the body is forced to perform without a full recovery. At some point between rounds six and eight, you’ll hit a point of maximum oxygen intake and be really (really) out of breath.”
That being said, if you’re fit and you’re willing to tough it out, you could stand to reap some significant benefits. Research shows Tabata Training works “both the anaerobic and aerobic energy releasing systems almost maximally,” which is what you need for optimal cardiovascular benefit.