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Tabata – How 4 Minutes Can Change Your Life

Too good to be true? That’s what I thought when I first started. How can a 4-minute workout compare to my full 1-hour dedication at the gym or even the long walks? But when I tried Tabata, I couldn’t wait for that 4th minute to finish and rest my body. Hold on! Your body doesn’t stop burning those calories just yet. Curious? Read on…

What is Tabata?   


Image source: vitalfitclub

Gaining popularity, Tabata is an ultra-high intensity training that consists of 8 rounds of 30-second workouts, with 20 seconds actual workout and 10 seconds rest. So basically, you put in your maximum capacity for 20 seconds and rest for 10 seconds. The best part about it is that I could apply it to any type of workout – running, swimming, cycling, squats, jumping jacks, and it doesn’t need any modification. All I used was a timer and groovy music, and I was burning those nasty calories away.

How does Tabata work?

The body muscle fibres are of 2 types, Type I and Type II. Type I fibres are used during the long, low intensity workouts. Tabata, on the other hand, utilizes the Type II fibres that are meant for fast, abrupt, and spontaneous motion. This increases the body’s aerobic and anaerobic capacity and helps burn fat for a long time.

Suggested read: 12 fitness goals you MUST have in 2016

How to Tabata?


Image source: crossfit317

To begin with, I picked 4 types of workouts and did these at a very fast pace for 20 seconds and rested for 10 seconds. Repeated them for 4 rounds and increased it to 8 rounds. Within weeks, I was adding more exercises and mixing and matching the exercises. The only thing consistent was that I put in the maximum intensity for those 20 seconds.

Examples of Tabata workouts:

  1. Mountain climbers
  2. Squat jumps
  3. Burpees
  4. Jumping jacks
  5. Rope jumping
  6. Pull ups
  7. Stairs
  8. Sprints
  9. Leg raises
  10. Crunches

Disclaimer: Tabata is a high intensity workout and is very demanding. A warm up is recommended before beginning the workouts. Tabata is suitable for those who have followed some level of physical fitness.

Some amount of soreness can be expected until the body adjusts to the workout. Please consult your doctor on which exercises are advisable for you.

Featured image source: vitalfitclub

Article Name
Tabata - The High Intensity Workout That Can Change Your Life
Tabata is a high intensity workout regime that has brought a freshness to the boring, old school workouts. See how 4 minutes can change your life!
Deepika Prithviraj

Deepika Prithviraj

A new Mommy! Follower of my passions (which keep changing) and living in the moment… basically celebrating my life. I don’t write and I can’t write, I only capture my imagination into words to pass on my enthusiasm and love of life . I think I was born with a Vogue in my hand… because fashion has been my constant companion.