The 4-Minute Miracle Workout (That Really Works)
By: Nicole Nichols,
DailySpark Blogger
5/24/2013 6:00 AM
: 69 comments
: 52,040 Views
Tight on time?
Don't give up on your workout today. If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits.
What is this 4-minute miracle workout?
Tabata.
Tabata is a specific style of interval training that has you alternating between:
Research shows that athletes who performed these specific time and intensity intervals saw significant increases in fat burning, increases in metabolic rates, and improvements in cardiovascular fitness that were comparable or better to exercisers who go for longer, more sustained workouts.
While no one would recommend that you swap out that hour on the treadmill for a four minute workout all the time, Tabata intervals are easy to incorporate into your existing cardio plan or a way to squeeze in a workout that still makes a big difference if you're really short on time. Personally, I'd recommend no more than there Tabata-style interval sessions per week (along with the inclusion of more traditional and longer-lasting cardio workouts).
Here are some ideas to help you incorporate Tabata intervals into your workouts.
As a standalone workout, Tabata is great way to fit in a nice fitness challenge (and calorie burn) when you're too busy to do anything that takes longer than 5-10 minutes. It gives you a big bang for your fitness buck.
And as a way to up the ante of your regular workouts, try incorporate a 4-minute round of Tabata 1-3 times a week into your runs, walks, or other cardio workouts to take your fitness to the next level. It could be just the thing you need to bust that plateau and start seeing the pounds drop off again.
Have you tried Tabata-style intervals before? Will you try them now? What is your favorite way to push yourself during interval training?
Follow @thecoachnicole
Don't give up on your workout today. If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits.
What is this 4-minute miracle workout?
Tabata.
Tabata is a specific style of interval training that has you alternating between:
- 20 seconds of the highest intensity you can handle (all-out effort)
- 10 seconds of total rest (no movement)
Research shows that athletes who performed these specific time and intensity intervals saw significant increases in fat burning, increases in metabolic rates, and improvements in cardiovascular fitness that were comparable or better to exercisers who go for longer, more sustained workouts.
While no one would recommend that you swap out that hour on the treadmill for a four minute workout all the time, Tabata intervals are easy to incorporate into your existing cardio plan or a way to squeeze in a workout that still makes a big difference if you're really short on time. Personally, I'd recommend no more than there Tabata-style interval sessions per week (along with the inclusion of more traditional and longer-lasting cardio workouts).
Here are some ideas to help you incorporate Tabata intervals into your workouts.
- ON THE BIKE: Sprint with high resistance for 20 seconds, then recover with leg speed as slow as possible for 10 seconds. Repeat for a total of four minutes.
- ON THE TREADMILL: Sprint as fast as possible for 20 seconds, then recover by walking or standing still for 20 seconds. Repeat for a total of four minutes.
- WITHOUT EQUIPMENT: You can do "all-out" efforts of jumping jacks, burpees, mountain climbers, box jumps, jumping rope, high-knee jogging in place—any activity that gets your heart rate up will work for 20 seconds, followed by 10 seconds of total rest. You can stick to four full minutes of one move OR alternative between a few. It doesn't matter what you're doing—as long as you are pushing yourself to your highest possible intensity. Repeat for a total of four minutes.
- OUTDOORS: Run or sprint (on a flat or up a hill) for 20 seconds, then recover by coming to a complete stop. Repeat for a total of four minutes.
- ON DVD: Check out these titles by one of my favorite fitness trainers, Amy Dixon: "Breathless Body" has countless rounds of no-equipment-needed Tabata drills that will Kick. Your. Butt. Her newest title "Breathless Body Volume 2: The Edge" is now available and follows a similar format. I cannot wait to try this one myself!
As a standalone workout, Tabata is great way to fit in a nice fitness challenge (and calorie burn) when you're too busy to do anything that takes longer than 5-10 minutes. It gives you a big bang for your fitness buck.
And as a way to up the ante of your regular workouts, try incorporate a 4-minute round of Tabata 1-3 times a week into your runs, walks, or other cardio workouts to take your fitness to the next level. It could be just the thing you need to bust that plateau and start seeing the pounds drop off again.
Have you tried Tabata-style intervals before? Will you try them now? What is your favorite way to push yourself during interval training?
Follow @thecoachnicole
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Comments
On youtube I found a woman called Bex who did 11 or so tabata videos. She picked four types of exercises for each video and made a circuit training session out of them. Well, I admit the first video was not really a challenge so I did 3 in a row. Now that was, although overall my heartrate was only 124 with a couple of max 153s. On the other hand I've been seriously feeling my thigh and bum muscles.
Verdict: useful but like with everything mix it with other types of activities. You won't get slim if you do 4mins of tabata 3 times a week.
Tips:
for beginners, I really recommend Bex's videos.
for false beginners like me, videos are good, make more of them or try to push yourself HARD during the one you do.
for more fitness savvy people who know what sweats them - just pick your own and push yourself hard during those intervals.
gear:
I'd recommend a heartrate monitor, tabata is about pushing your limits - I certainly wasn't pushing mines though I was sweating and I could feel working out. But still, it wasn't 85%.
apps: loads of free tabata music videos and android apps are around, so you don't have to watch the clock! - 7/15/2012 10:44:11 AM
It's also not advised for true beginners - work up to it! :) - 7/13/2012 1:06:43 PM
I noticed that after that interval I felt much better and was less out of breath for the rest of my run. So for the whole summer I went more often for a 30 minute run including a Tabata cycle than the previous 3 times a week 1 hour run. Come fall, when I rejoined my running group, I was in even better shape than in the spring.
It is very powerful. And the 20 second full out is not always as intense, some days, I'm more tired but the 20 sec of pushing harder makes a difference anyways.
In the class and runs, I never stop completely for the 10 sec rest, just a slow pace.
I've seen videos with weight training and Tabata. To me that can be dangerous for injury because with using weights and over stretching a joint is a possibility and I think then the moves are more efficient if done well slowly than more times quickly.
So it's a great add-on to a routine - 7/13/2012 12:05:09 AM
I currently do it twice a week and absolutely love the sense of accomplishment after each session.
I would also suggest that you do a 5-6 warm-up before the actual Tabata Training session and a 5-6 cool-down session afterwards.
- 7/12/2012 1:31:37 PM
I just tried it and it is really intense. My heart was pumping like crazy in particular. While it really works for my busy schedule, those with heart risks should be careful or avoid tabata altogether and just stick with take-it-easy workouts. - 7/12/2012 7:53:24 AM
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