Like so many other busy people, I understand having a demanding schedule that has me running non-stop between appointments, clients, phone calls, emails, family and so much more. My 8:00 am quickly turns into 8:00 pm during my crazy and hectic work week.
Too often, many of us are guilty of putting others before ourselves and our own health and wellness needs. One need that I personally feel we should never neglect is keeping our bodies fit and healthy which must incorporate physically challenging exercise at least a few times a week.
But I don’t have time to go to the gym!
What if I told you that you could complete a challenging workout in under 20 minutes at home or basically anywhere? What if I said in 4 minutes? What if I also said this workout is so effective it will have you pumped up, energized, your metabolic rate racing much faster, and burning more calories for the rest of your day? This tough but super quick training session before you head out the door in the morning, on a lunch break, or after work. We all have a few minutes to spare for this, so let’s move on and explore this awesome approach to getting in great shape!
Okay, Okay… So get to it, what is Tabata training?
Well, it is simply this: You perform 20 seconds of work followed by 10 seconds of rest and repeat eight times (8 x 20 seconds effort + 8 x 10 second rest = 4 minutes).
An example with squats: you would perform 20 seconds of squats (jump squats if you’re well-conditioned) followed by 10 seconds of rest and immediately repeat for 7 more rounds. This again ends up being 4-minutes total after the 8 rounds.
If you want to take things a few notches higher, you can move onto a second exercise like push-ups, and do the same thing, then finish up with some TRX rows. You can easily complete these 3 exercises in a Tabata fashion in under 14 minutes with a one-minute rest in between each exercise (after finishing 8 rounds with each). Talk about fast and VERY effective! If you are not absolutely exhausted after this workout you didn’t go hard enough!
Although this “4-minute workout” does sound like the perfect of answer to many, I do not believe this is the total solution to training but rather a solution to many with limited time and resources. Also for many others, this is a great method you might incorporate into your fitness regime, or for your general weight loss strategy. Or in fact, you could also use this method to add to your existing training to switch it up to make some changes and keep things interesting. Make an informed decision whether this is right for you and how much intensity you can handle as you can adjust it to your fitness level and then modify it as you get stronger.
So there you have it. Lack of time should no longer be an excuse but rather as such in this case, a reason to get creative, have fun and challenge yourself like never before (trust me, this isn’t easy)! So, go get a watch or use your smart phone timer and get moving!
Best in fitness,
Roger Bowman, CPT