The 4 Minute Workout

by Wendy on April 5, 2013

No time to workout?  Have you heard of Tabata training?  One Tabata session lasts 4 minutes and includes 8 intervals lasting 20 seconds each.  During the 20 second bursts of exercise you are going all out!  Any exercise can be incorporated into Tabata training.  Read on to learn more!

The basics of the Tabata training method:

  • Each Tabata session is four minutes long
  • 20 second intervals of high intensity exercise (as hard as you can go!)
  • 10 seconds of rest between intervals
  • Total of 8 intervals
  • Allow for warm-up, cool-down, and stretching periods
  • You can build on the workout by doing multiple Tabata sessions.  You will need to allow one minute periods of rest between sessions.


Here are some great fat-burning exercises you can incorporate into your Tabata sessions:



From a standing position drop to a squat with your hands on the ground.  Extend your feet back in one quick motion to a plank position.  Return to a squat in one quick motion and return to a standing position again.


Burpee Push Up

Perform a traditional burpee and add a push-up after assuming the plank position.


Jump Burpee

Perform a traditional burpee and jump up as high as you can in at the end of the movement.


bike sprintExercise Bike Sprints

Exercises bikes were the original choice of equipment for the Tabata protocol.  You can control the intensity and resistance of an exercise bike.  Exercise bikes are also available for year-round use.


Jumping Lunges

Add a jump in between lunges to increase difficulty.  Start by stepping your right foot forward into a deep lunge, until your leg is parallel with the ground.  Then jump and bring your left foot forward and landing in a lunge.



Sprinting is a quick way to elevate your heart rate.  Sprinting also gives you the ability to change your speed and intensity by incorporate hills or stairs for a greater challenge.


Jumping Rope

Take a jump rope and jump as fast as you can.  Jump roping options include: both feet together, high knees, alternating feet, and butt-kickers.


Box Jumps

Find a weight bench or something stable that hits somewhere between your shins and your knees. Stand in front of it and jump off of both feet to the top of the bench.  Jump back to the floor with both feet together.  Do not to rest between jumps.


Weight Bench Hop Overs

Place your hands near one end of a flat weight bench or other stable narrow object.  Start with both feet on one side.  With your hands on the bench, hop both of your legs over to the other side.  Immediately hop back to the first side.  Continue without rest between jumps.



A thruster is basically a deep squat with an overhead press.  Begin by squatting all the way down with your buttocks near the floor.  Hold dumbbells in each hand near your shoulders with your palms facing forward. Stand up pressing your arms straight toward the ceiling.

Mountain  climberMountain Climbers

Assume a pushup position with your arms completely straight. Your body should form a straight line from your head to your ankles.  Lift your foot off the floor and slowly raise your knee toward your chest.  Return to the starting position, and repeat with your other leg.


Final notes

Tabata is not for beginning exercisers.  The Tabata training method is very demanding and should not be done too frequently.  The typical recommendation is for one or two Tabata workouts per week.



Health Contributor at Creative Bioscience
My name is Wendy and I'm one of the main contributors to our blog. I'm a retired elementary school teacher who's found a new passion for all things relating to health and wellness. If you feel like your body is not in the place it should be, join the club! We're here to help get you where you want to be in a long term way, and avoiding any extreme diets in the process. We believe in natural sustainable methods to reach a state of homeostasis. We want to get our body, spirit, and soul into prime shape and really start loving ourselves! Wendy's favorite product is Raspberry Ketone 1234

Latest posts by Wendy (see all)

Shares 0

Leave a Comment

Previous post:

Next post: