Ease into Tabata (the magical 4-minute workout) with this beginner-friendly routine.

By By Mike Donavanik
Advertisement

Chances are you've heard of Tabata training-the workout that can help build strength and increase stamina in just four minutes. It's based on the research of Dr. Izumi Tabata, who conducted a study to determine the effectiveness of intermittent anaerobic exercise, now known as high-intensity interval training (HIIT). He compared people who performed 60 minutes of steady-state exercise versus people who performed four minutes of HIIT (following a protocol of 20 seconds of work, 10 seconds of rest, for 8 rounds). At the end of the six-week study, those in the HIIT group saw a 28 percent increase in anaerobic capacity and a 14 percent increase in VO2 max, while the steady-state exercisers saw a smaller increase in VO2 max and no improvement in anaerobic capacity.

Convinced? This is the perfect Tabata workout for beginners because it starts off simple, but you can make each one more difficult in order to keep up with all your #gains.

How it works: Blast through these exercises for a quickie four-minute workout, or repeat it again for an eight-minute session of high-intensity work. (If you want to add some butt, hamstrings, and thighs into the mix, combine the workout with this 10-minute lower-body workout.) Watch the video above, and then get ready to move!

Lateral Squat

A. Stand with feet together and arms by sides. Step left leg out and lower into a squat, swinging arms forward to clasp in front of chin.

B. Push off left leg to return to start, then repeat on the opposite side.

Continue alternating for 20 seconds; rest for 10 seconds.

Modified Push-Up

A. Start in a high plank position, then lower knees to floor and kick heels up over knees.

B. Keeping core tight, bend at the elbows to lower chest as close to the ground as possible.

C. Press away from the floor to return to starting position.

Repeat for 20 seconds; rest for 10 seconds.

Squat Jack

A. Stand with feet together and arms by sides. Squat down to tap fingertips to the outsides of shins or ankles to start.

B. Jump, landing with feet apart and swinging arms overhead in a jumping jack.

C. Jump, landing with feet together and squatting to return to starting position.

Repeat for 20 seconds; rest for 10 seconds.

Squat Thrust

A. Stand with feet hip-width apart.

B. Bend knees and hinge at the hips to place hands on the floor in front of feet.

C. Jump feet back to a high plank position, then immediately jump them back in. Stand and jump, reaching hands overhead.

Repeat for 20 seconds; rest for 10 seconds.

To make it more challenging, try these progressions (as demonstrated in the second round of the video):

Lateral Jump Squat

A. Stand with feet hip-width apart.

B. Swing arms backward and bend at the knees then jump laterally to the right, lowering into a squat.

C. Immediately jump laterally to the left, lowering into a squat.

Continue alternating for 20 seconds; rest for 10 seconds.

Full Push-Up

A. Start in high plank position.

B. Lower chest down to ground, sending elbows back at a 45-degree angle.

C. Press chest away from the ground to return to starting position.

Repeat for 20 seconds; rest for 10 seconds.

Star Jacks

A. Stand with feet together and arms by sides. Squat down to tap fingertips to the outsides of shins or ankles to start.

B. Jump into the air, lifting arms overhead and spreading legs to form an "X" position.

C. Land with feet together and arms by sides, immediately lowering into a narrow squat to return to starting position.

Repeat for 20 seconds; rest for 10 seconds.

Burpee

A. Stand with feet hip-width apart.

B. Bend at the knees and hips to place hands on the floor in front of feet.

C. Jump feet back into a high plank position and do a push-up.

C. Jump feet up to hands, then stand and jump, reaching arms overhead.

Repeat for 20 seconds; rest for 10 seconds.

Don't forget to subscribe to Mike's YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, Snapchat, and his website. And if you need some awesome music to energize your workouts, check out his workout music podcast available on iTunes.

Comments (15)

Anonymous
March 15, 2019
This controversial method can make you lean fast: https://bit.ly/2DmMBxk
Anonymous
March 9, 2019
It's been a year since my husband practically threw me away like GARBAGE for being too fat and disgusting, as he called me.And that’s when I decided I’d had enough… No matter what it took I was going to look great! The first thing I wanted to do was to get rid of cellulite. After much trial and error, I finally found a program that taught me the correct body movements to stimulate all 90 muscles of my lower body and the right way to optimize my hormones through nutrient balance. The end result is astonishing. Cellulite is gone.The firmness and tightness of my body is something I've never felt before.I feel proud of myself. And so can you... Visit ==> http://bit.ly/cellulitefreenow
Anonymous
March 4, 2019
A breakthrough Yoga Program that melts away flab and reshapes your body in as little as one hour a week. https://bit.ly/2S3Fk9s
Anonymous
January 20, 2019
HEALTH IS WEALTH, science backed diet/nutrition/workout tips here: sageofhealth.com
Anonymous
November 26, 2018
Wanna increase muscle size, strength and performance ? i found this powerful product that is a safe, legal and side effect free i tried it myself and it realy shows good results for more info check in here -> bulkm.net
Anonymous
October 28, 2018
hey i found a rapid weight loss program that can help you lose up to 23 pounds of pure body fat in just 3 weeks!!! watch this video here -> 3weeksdiets.net
Anonymous
October 22, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? you can burn 1.2lbs daily and It only takes 13-seconds! watch this video : flatbelydetox.net
Anonymous
August 29, 2018
I used to be a fat person. but I decided to lose weight, following this method: => https://leanbellybreakthrough1.club <= (Google it) I lost 5 pounds in my first week, and I'm still losing weight..
Anonymous
July 30, 2018
The simple secret to lose weight quickly, safely and permanently without starving yourself or stepping foot in the gym. https://bit.ly/2vfKoOH
Anonymous
July 25, 2018
Did you know there’s a “deep detox” you can do first thing in the morning to burn more fat? And the good news is It only takes 13-seconds! Here it is: https://bit.ly/2x45lQy
Anonymous
May 23, 2018
A very useful Workout Program for Women is http://bit.ly/2oGlztV
Anonymous
May 11, 2018
hi! so ive had this friend having trouble with losing weight, i was searching on the internet and suddenly this Tea showed up, i had this good rate so i bought it for her. she drank it and it really helpt her, now im promoting their product because i think its so good and its really helping people with their weightloss issues, for more information about the tea, klick the following link: https://redafrikanteadetox.wixsite.com/redteadetox
Anonymous
April 30, 2018
If you want to know how to lose weight really fast take a minute and read what I did to lose over 10 pounds in two weeks ..... http://bit.ly/2G4Gr6T
Anonymous
July 16, 2017
Knowing your heart rate zone will set you apart. It will make it possible for you to achieve your desired weight loss goal and maintain great cardiovascular health which is very necessary. You can check it out here. http://healthiack.com/heart-rate-zone-calculator
Anonymous
June 17, 2017
I 'm really look forward to do this Workout Program.