reFORM Studios

If You Have 4 Minutes, You Can Get A Great Workout in with Tabata HIIT Training!

Pressed for time? Too busy to workout? Get too bored during your long cardio on the treadmill or elliptical? tabata interval training workoutWell you can throw your excuses out the window because we're sharing a training method with you today that only takes 4 minutes! Yes, 4 minutes! Let us introduce you to a specific type of HIIT (High Intensity Interval Training) called the Tabata method, named after a Japanese researched by the name of Tabata. Originally created to work with elite speed skaters, this method has been hitting fitness centers and personal training sessions in the past few years with increasing popularity. If you've trained with us privately or attended our weekend community workouts, chances are good you've experienced a Tabata method interval!

What is Tabata?

Tabata is a specific format of a high intensity interval workout. It's just 4 minutes long, and involved 8 intervals of 20 seconds of intense work, followed by 10 seconds of rest. That's it! You can use virtually any exercise for the work period. We recommend total body or complex movements for maximum effectiveness. (think burpees, pushups, etc)

Why Tabata Works

The high intensity of the work intervals of a tabata tax your cardiovascular system and lead to improvements in your cardio health. Many studies have shown that calorie expenditure and effect on metabolism have also met the guidelines for improving body composition, losing weight and improving health. Bottom line- when done correctly, you heart and lungs improve and you can lose bodyfat with tabatas as with other workout programs, but in shorter workout periods.

Really, just 4 minutes?

Am I saying that 4 minutes of work a couple days a week is all you need to reach optimal health? No, not exactly. But if that's all you can squeeze in, it will really help! Things to note to make tabatas work for you: they were originally designed for elite athletes to reduce the wear and tear of long training sessions on the body but still have cardiovascular benefits so they'd be ready on competition days. These athletes pushed themselves TO THE MAX during the interval work periods to achieve those results, and incorporated tabata training into a well-balanced overall training program. For the average person wanting to improve their health, tabatas are great in a pinch to get yourself moving if you lack motivation or are truly pressed for time. 4 minutes is so much better than no minutes, and if you really push yourself then you will see benefits! For those suffering more from workout boredom on their own, stringing a couple tabatas into a 20-30 minute workout is a great option because they go by so fast. For an example of a great total body workout, check out this link from PopSugar Fitness. For those just wanting to kick up their fitness routine a notch, tabatas can be a good method to step into the world of High Intensity Interval Training. It's just 4 minutes long, and if you're more advanced and have proper form on your exercises, you can use them as a way to amp up your normal training sessions. You can also incorporate them into a more active lifestyle- think of doing a tabata during a commercial break if you have a favorite show you watch regularly! There are free or relatively cheap timers for your smart phone or table that can even cue you to the rest and work periods. Check our Tabata Timer or HIIT timer. That's the scoop on a fun and effective 4 minute workout- tabata training! So no more excuses, right? Give tabata a try!

Not convinced, or still need accountability?Come see us, and we'll discuss how training programs here that incorporate tabatas may be a good fit for you!

reFORM Studios Personal Training, 1081-B East Montague Ave, North Charleston, SC 29405 // 843-284-3340



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