Having a busy schedule can make it hard to prioritize time for working out. If you’re looking for efficient and effective workout routines that deliver maximum results in minimal time, look no further than Tabata training and work this high-intensity interval training (HITT) method into your daily routine.

What is Tabata?

Tabata was created in the 1990s and is named after its inventor, Dr. Izumi Tabata. The Tabata method is made up of 20 seconds of intense exercise followed by 10 seconds of rest, repeated for a total of four minutes. This method burns a lot of calories during your workout but can also cause your body to continue to burn calories post-exercise.

Benefits of Tabata

  1. Efficiency: Tabata workouts are short and intense, which makes them ideal for those with packed schedules. Four minutes is all you need for an effective workout.
  2. Calorie Burn: Tabata is a high-intensity workout, which leads to an increase in calories burned, helping you to achieve your exercise goals.
  3. Improved Cardiovascular Health: This exercise method can lead to better overall cardiovascular health by enhancing both aerobic and anaerobic capacity.

How to Incorporate Tabata into Your Routine:

  1. Choose Your Exercises: Pick exercises that engage multiple muscle groups, for example, squats, burpees, or mountain climbers.
  2. Warm-Up: To avoid injury while exercising, spend a couple of minutes warming up your body. Try some jumping jacks, cardio, or stretching before starting.
  3. Set a Timer: Use a timer for exact intervals of 20 seconds of exercise and 10 seconds of rest. You can download a Tabata-specific timer app, but any sort of timer will work.
  4. Start Slow: If you’re new to Tabata, or working out in general, begin with a few sessions each week and increase how many times you do it as your fitness level improves.

Tim Moran, a fitness specialist from The Welliot at River’s Edge explains Tabata and coaches Nancy Griffin, fitness services supervisor, through a beginner-friendly Tabata session in this video.

Whether you are new to working out or just looking for a quick routine to add to your schedule, give Tabata a try!

Learn more about The Welliot and other ways to stay healthy.

*Please speak to your primary care provider about exercises that might be right for you.