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Tabata: The Only Workout You Need

The 4-Minute Workout To Change Your Life

What Is Tabata?

Tabata is a form of HIIT (High-Intensity Interval Training) that was developed by Japanese scientist Izumi Tabata. This training method based on Olympic training methods is a way to introduce MED (Minimum Effective Dose) into your life.

These 4-minute workouts can be done anywhere, regardless of where you are or what you’re doing.

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Who Is Tabata For?

Tabata training is an intensive workout. Therefore, you shouldn’t do this if you are severely overweight as it may put too much pressure on your joints and muscles.

However, if you have a general level of fitness you can incorporate this into your life. By doing a tabata workout in the day you can look after your health in only a few minutes.

Why Do A Tabata Workout?

A tabata workout only takes 4 minutes (but of course you can double or triple up to increase the length of the workout if you so wish) to realise the effects on the body. By doing such intensive exercise, your body will continue to reap the benefits for hours to come. Those 4 minutes of exercise were found to be equal to one hour of cardio.

This workout could greatly improve your general level of fitness when repeated a few times throughout the week. To learn more about living a healthier lifestyle, read our guest author Tony’s post:

This style of workout is also incredible because it turns exercising from an output-based task to input based. It doesn’t require you to do 100 press-ups but instead just 20 seconds of your best effort.

How To Do A Tabata Workout?

This training method works on a simple routine:

  • 20-second exercise
  • 10-second break
  • 20-second exercise
  • 10-second break

Repeat that 4 times.

That’s it – simple and done. There’s a 4-minute workout.

You can alter these exercises to make them simpler, and easier on the body with things such as walking on the spot or gently going up and down a step, or make them more intense by using equipment.

This allows you to focus on the muscle groups that you want to train. You can even use machines (just don’t use a treadmill)

A Tabata Workout To Get You Started:

I recommend searching on YouTube and watching a few videos (I’ll link one below to save you some effort) but you can really do any kinds of exercises with this training style.

(No affiliation with Learned Men)


This is a workout that you can do everywhere and anywhere and can be catered to almost all fitness levels. Just remember to keep to 20 seconds of exercise and then 10 seconds of rest until 4 minutes have passed. Use a timer. It’ll probably be hell for 4 minutes but then you’re done for the day.

About the author


Welcome! I'm Joseph. I'm trying to be a writer! While I could dabble at poetry, attempt and fail at a novel or two or even become an essayist Y'know these are all things I actually want to do... Anyway, that's beside the point. I want to hone my writing, explore my curiosity and share all the wonders of the world that I find with you!

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