‘Tabata Workout’ – The 4 Minute Workout For The Whole Body
Posted on June 27 2023
thletes have historically relied on high-intensity interval training to attain good physical fitness. In the realm of fitness, "Tabata Training" is a popular variation of high-intensity interval training (HIIT).
What is Tabata Training?
‘Tabata training’ derives its name from the Japanese scientist, Izumi Tabata. Tabata workout is a type of HIIT workout that follows a specific protocol of short, intense bursts of exercise followed by brief periods of rest.
Tabata training involves an exercise bout that involves 8 sets of 20 seconds of exercise followed by 10 seconds of rest after each 20-second training.
As compared to traditional HIIT workouts, the Tabata workout is performed for a short duration at high intensity with low recovery time. Tabata training typically involves compound movements (could be either cardio or strength training) that engage all major muscles of the body.
Reviewed from the viewpoint of the energetics of exercise, the short exercise session is extremely demanding and provides substantial benefits in a short amount of time.
The key principle behind Tabata training is to maximize the intensity of the exercise during the 20- second work intervals, pushing the body to its limits. The short rest period allows for a partial recovery before starting the next intense burst.
The pattern of intense exertion and recovery helps to improve aerobic and anaerobic fitness and cardiovascular abilities, helps burn calories, improves focus, and strengthens full-body muscles.
A typical Tabata workout would be something as explained below:
Workout phase: Perform a specific exercise at maximum effort for 20 seconds
Rest phase: Take a 10-second break
Repeat: for 8 rounds (that counts to four minute duration)
For maximum safety and effectiveness, one should warm up prior to exercising, perform exercises properly, follow the intensity protocol, and cool down afterward.
Let’s begin the tabata workout…
High Knee Run
Muscles worked: quads, hamstrings, calves, abs, glutes, arms
1. Stand erect with your feet hip-width apart and your hands hanging down at your sides.
2. Lift your right knee as high as possible while driving your opposite arm forward.
3. As you bring the right knee down (aim to land softly on the balls of your feet), lift your left knee up while driving your right arm forward.
4. By maintaining a quick pace and a steady rhythm, try to lift your knees (in an alternate fashion) as if you’re running at pace.
5. Engage your core while lifting your legs.
Perform High Knee Runs for 20 seconds, and take 10 seconds break. Repeat for another 20 seconds and take 10 seconds break. That completes one minute.
Up Down Planks
Muscles worked: core, arms, glutes, shoulders, wrists
1. Start in a straight arm plank position on a mat, with your hands held right under your shoulders and legs extended straight behind you.
2. Keeping your core tight, bend your right arm and keep your right forearm and elbow under your shoulder. Then bring your left arm and place your left elbow under your shoulder. Lift your body up by straightening your right arm followed by your left arm.
3. Next, bend your left arm to come down into a lower plank on your forearms.
4. Switch sides and repeat.
Perform Up Down Planks for 20 seconds, and take 10 seconds rest. Repeat for another 20 seconds and take 10 seconds rest. That completes minute 2/ two minutes.
Also Read: 5 Minutes Plank Workout You Can Do At Home
Muscles worked: glutes, quads, hip flexors, legs, abs, and shoulders
1. Stand tall with your arms by your side and legs held together.
2. Engage your core, start by jumping, spreading your legs just a little wider than hip-width apart.
3. While you jump into the air spreading your legs, you must simultaneously raise your arms above your head.
4. Return to the starting position by bringing your legs back together and simultaneously lowering your arms back down to your sides.
5. Repeat the movement.
Perform Jumping Jacks for 20 seconds, and take 10 seconds rest. Repeat for another 20 seconds and rest for 10 seconds. This completes minute 3/three minutes.
Muscles worked: glutes, quads, outer thighs, inner thighs
1. Lean forward, and keep your back flat and core tight.
2. Leap to the right and as you leap, bring your left foot behind you (your left arm comes in front of you while you perform this move).
3. Next, leap to the left, and as you leap, bring your right foot behind you (your right arm comes in front of you while you perform this move).
4. You’ll go back and forth like in a skating movement.
5. Repeat the side-to-side movement until the set is complete.
Perform Side Skaters for 20 seconds, and take 10 seconds rest. Repeat for another 20 seconds and rest for 10 seconds. This completes minute 4/four minutes.
In the Tabata workout, each round lasts 4 minutes. You can include many segments in this pattern of workout. Your other segments in Tabata workout could be as under:
Round 2 - Jump Rope, In/out the boat, Side to Side Hops, Push-ups (each exercise repeated twice at a ratio of 20-second exercise/10-second rest).
Round 3 - Burpees, Russian Twists, Squats, Lunges (each exercise repeated twice at a ratio of 20-second exercise/10-second rest).
Round 4 - Mountain Climbers, Push-ups, Split Squats, Box Jumps (each exercise repeated twice at a ratio of 20-second exercise/10-second rest).
Perform the Tabata training 3-4 times a week.