How four minutes of fitness a day can transform your workouts forever
"Tabata", a HIIT-style workout which takes just four minutes, is more difficult than one hour of jogging


By Matt Evans
Sometimes, you just don't think you have the time to work out. With a struggle to balance work and home life, your health often falls by the wayside as an easy thing to "sort out later" when you've got the time.
Well, now you've officially got the time. If you're into high-intensity training, we've got just the thing for the busy person who wants to fit more exercise into their day: a scientific method of doing your workouts known as "tabata".
What are Tabata workouts?
A Tabata workout is a sort of HIIT workout (which stands for high-intensity interval training). It asks you to work as hard as possible, rest for a short period, and go again. Tabata, like HIIT, can be applied to lots of different kinds of exercise, whether it's sprints, kettlebell swings, squat thrusts or a mix of lots of different moves.
However, Tabata places huge emphasis on a very strict timeframe. When doing a Tabata workout, you must perform your chosen exercise at 20 seconds of maximum intensity. Once your timer beeps, you get 10 seconds of rest before the timer beeps and you're off for another 20 seconds.
The aim is to complete eight rounds of 20 seconds with 10 second rest periods, which makes up a four-minute workout. It might sound easy on paper, but if you're working hard, four minutes feels like a long, long time.
Surely you can't do a good workout in four minutes?
The scientific journal Medicine & Science in Sports & Exercise conducted a study measuring the body's response to Tabata workouts compared to sixty minutes of moderate intensity exercise, like jogging. The study found Tabata workouts worked the participants' much harder, elevating the amount of oxygen they needed to take in and raising their energy burned by 28%. The joggers, meanwhile, didn't work nearly as hard.
Yes, it's true: just four minutes of demanding Tabata exercises can actually work you harder than an hour of running. Still don't think you've got time to work out?
Tabata's demanding nature means only those who are already comfortable with moderate-to-high intensity exercise should start doing the four minute workouts, while beginners should work up to it by taking on slightly less intense cardio sessions.
But for those who do want to take on the challenge to get fitter in four minutes, start here with workouts designed to test your core.
-
-
Why vitamin D is so important for good health – especially right now
Health Getting enough vitamin D - the so-called 'sunshine vitamin' - is a priority during darker, colder months
By Howard Calvert •
-
Get creative and keep fit during lockdown with these home workout challenges
Fitness The 30/30 challenge could help you keep fit during lockdown by breaking a workout up into tiny chunks
By Matt Evans •
-
Get creative and keep fit during lockdown with these home workout challenges
Fitness The 30/30 challenge could help you keep fit during lockdown by breaking a workout up into tiny chunks
By Matt Evans •
-
This vlogger tells us why everyone should do 100 push-ups almost every day
fitness Doing 100 push ups every day has loads of benefits for everyone. Here's how to get started, even for beginners
By Matt Evans •
-
Best Fitbit deals: From the Inspire range of bands to the top Fitbit Sense
Deals After a top fitness tracker? These are the best Fitbit deals to suit every workout enthusiast's needs and budget
By Rob Clymo •
-
Best exercises for weight loss: Top workouts to slim down & tone up
Fitness Stuck in a fitness rut? These are the best exercises for weight loss, which will burn calories and improve your fitness
By Leon Poultney •
-
What is biohacking - and how can it help boost health and wellbeing?
Health We examine three ways in which biohacking can help you take control of your wellbeing
By Sarah Finley •
-
Treadmills vs ellipticals: which cardio machine is king?
Fitness We weigh up the pros and cons of treadmills vs ellipticals to help you decide which is best for your cardio requirements
By Howard Calvert •
-
Joe Wicks and Wim Hof want everyone to try the cold shower challenge
Wellness In a YouTube vlog, Joe Wicks and the "iceman", Wim Hof, show off the benefits of cold water
By Matt Evans •
-
How to get a slim waist: Six science-backed tips to blast belly fat
Weight loss Simple exercises, lifestyle tweaks and diet rules to help you get a slim waist
By Maddy Biddulph •