As a mom of two, I know how difficult it can be for some of us after giving birth to lose weight and shed the additional pounds we gained during pregnancy.
It is especially challenging to find the time to exercise when you now have a baby to care for in addition to other children you may have, throw in nights of broken sleep, house chores, work, your side hustle and all other responsibilities and it is easy to ‘let ourselves go’ physically.
More than ever, this is the time that we need to take care of ourselves. We have to be at our best in order to be able to take care of our families. So, therefore, we should make it a priority to eat healthy, exercise and pay attention to our general wellbeing.
If you find yourself struggling to fit in a good sweat here is one option you have to lose weight and get fit, with an intense 4-minute workout.
4-minute workout! Sounds too good to be true?
This method of working out is based on the Tabata Protocol and it has been scientifically studied and proven to be an effective and efficient way to exercise the body in a short space of time.
What is the Tabata Protocol?
The Tabata Protocol is a form of High-Intensity Interval Training (HIIT), also called High-Intensity Intermittent Exercise (HIIE).
In 1996 Japanese scientist Dr. Izumi Tabata and his colleagues conducted a study on the “Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and ·VO2max.”
For the study, two groups of volunteer, amateur athletes trained on a cycle ergometer, a machine designed to measure work done by exercise.
One group did steady-state cycling for one hour.
The second group followed the Tabata Protocol, cycling at maximal effort for 20 seconds followed by a rest period of 10 seconds. This was done repeatedly for 8 rounds in total which took 4 minutes.
Both groups did this 5 times a week for a 6-week period.
The results of the study showed that the aerobic capacity of both groups improved, however, the Tabata group experienced a 28-percent increase in their anaerobic capacity as well.
Therefore, the 4 minutes of the High-Intensity Tabata training was more effective than one hour of steady-state cycling.
Dr. Tabata also found that, “the Tabata protocol burns an extra 150 calories in the 12 hours after exercise, even at rest, due to the effect of excess post-exercise oxygen consumption.”
Benefits of Tabata and other forms of High-Intensity Intermittent Exercise
- Increased aerobic and anaerobic fitness
- Increased insulin sensitivity
- It is effective for fat loss
- Reduces abdominal or belly fat
Tailoring the Protocol for you
This workout can be done with one exercise such as jumping jacks, repeating the same move for each interval, or up to eight different exercises such as pushups, burpees, jump squats etc., to target different muscle groups.
As you become fitter or have more time to dedicate to working out you can increase your intervals and do more rounds.
It is not necessary to use any exercise equipment to do a Tabata workout. An interval timer or a Tabata app can guide you through the workout so that you just focus on putting in the work.
One of the best things about this workout is that it can be done in the comfort of your home.
Tabata Music and Apps
If you really love Tabata and want to formulate your own workouts to music, I recommend Tabata Songs.
Tabata songs coach you through the entire round, telling you when to work and when to rest. The music comes in different genres like Hip-Hop and Country, so you have variety depending on your vibe/mood at the time.
They are available on iTunes, Google Play, Amazon Mp3, Apple Music, Spotify and Rhapsody.
There are also many free apps available that are specifically Tabata timers. You can search your app store and find one that you like.
The timers that I recommend are HIIT & Tabata by Dencisoft s.r.o. available on The App Store or Tabata Timer: Interval Timer Workout Timer HIIT available on Google Play.
You can also find free interval timers online.
Please, always consult with your healthcare provider before beginning any exercise or nutrition program.
Perform a warm-up before starting your workout.
Here are 14 Tabata Workouts to Burn Calories in just 4 minutes.
1. Tabata – Full Body | Ultimate 4 Minute Workout
2. 4-Minute Fat Burning Workout | Tabata for Beginners
3. BURN FAT FAST Tabata Workout – BEXLIFE
4. Fat Burning Tabata Workout (HIIT Cardio) 4
5. World’s Fastest Workout – Quick 4 Minute Workout
6. Tabata Workout – Flat Belly in 4 Minutes – BEXLIFE
7. 4 Minute Tabata Beginner (No Equipment)
8. Amazing Abs Workout (4 Minute Six Pack Tabata)
9. Train Like An Athlete: 4 Minute Tabata Workout – Live Lean TV
10. 4 Min Tabata – At Home Workout – Carlorie Torching – By Danielle’s Habibis
11. BURN FAT FAST Tabata Workout : You Have 4 Minutes #8 – BEXLIFE
12. 4 minute Tabata workout with partner #1
13. Butt & Legs 4 minute Tabata Workout [#mylabody – workouts – English]
14. Beginner Workout – Calorie Burner Tabata 4 Minute
