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Home Tabata Workout: Blast Fat in 4 Minutes

Snowing? No Gym? No Problem!

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There's a reason Tabata training has been dubbed the "4-minute fat-burning miracle workout." Doing as little as one Tabata (4 minutes) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200 percent leaner) than a traditional 60-minute aerobic workout. Plus, you don't need any equipment at all! In fact, using only your body is even more efficient since it eliminates time spent fumbling with buttons or tools.

The moves in this workout are simple to do but cause some seriously heavy breathing—which is important since 20-second work intervals don't allow much time for gradually building up your heart rate.

Tabata Training Details

Begin with a brief warm-up (spend 3-5 minutes with some basic moves like marches, stationary squats, and arm circles to prep your body). To complete one Tabata, go as hard as you can for 20 seconds and follow that with 10 seconds of rest. Repeat seven more times.

You can mix and match each of the following sets, depending on which moves work best for you. For example:

1. Pick just one set to repeat 4 times for a 4-minute Tabata workout.

2. Do the first set 2 times, then move on to do the second set 2 times, and so on until you've finished all 4 sets.

3. Do just one set of each move, completing the full series 2 times total.

However you choose to lay out your workout, just remember to work to an all-out maximum intensity during the 20-second work interval and embrace the 10 seconds of rest in between!

Once you’ve finished, give yourself time to catch your breath completely, and if you have time, do a few stretches to wrap things up.

Need help keeping time? We love using the <a data-cke-saved-href="”target=" href="”target=" _blank"="">Tabata Pro app for iphone and ipad. Or (if you prefer not to sweat all over your phone) try a waterproof GYMBOSS® timer, which can be preprogrammed to buzz or vibrate (or both) to signal the start and stop of your intervals.

Set 1: Mountain Climbers

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20 seconds mountain climbers

10 seconds rest

From a full plank position, alternate ‘running’ your knees into your chest as quickly as you can. Push your speed as much as possible so that you are completely out of breath by the end of your 20 seconds.

Set 2: Squat Jumps

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20 seconds squat jumps

10 seconds rest

Just like it sounds, lower into a squat and then quickly jump up, reaching both arms overhead, landing back in a squat, and repeating as quickly as you can. Make sure you push to your maximum effort level during the short interval.

Set 3: Burpees

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20 seconds burpees

10 seconds rest

To do a burpee, stand with your feet hip width apart, squat down to the floor and place your hands on the ground. Jump your legs back into a full plank position, and quickly jump your feet back into a squat and jump up, reaching your arms overhead. (And, if you need more of a challenge, you can also add a push up from your plank before jumping back up).

Set 4: Ski Moguls

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20 seconds ski moguls

10 seconds rest

Ski Moguls are side-to-side squat jumps done with your feet together. Use your arms to help you move quickly side to side and jump as high as you can. Remember to go all out for the full 20 seconds!