Western Campus Recreation

4 Minute Miracle Workout

Tight on time?

Don't give up on your workout today. If you have a mere four minutes—that's just 240 total seconds—to spare (and who doesn't), then you do have time to squeeze in a super effective workout that provides major health, fitness and weight-loss benefits.

What is this 4-minute miracle workout?

Tabata.

Tabata is a specific style of interval training that has you alternating between:

You repeat the 20-second "hard" intervals and 10-second "recovery" intervals for a total of eight rounds, which equals just four minutes.

Research shows that athletes who performed these specific time and intensity intervals saw significant increases in fat burning, increases in metabolic rates, and improvements in cardiovascular fitness that were comparable or better to exercisers who go for longer, more sustained workouts.

While no one would recommend that you swap out that hour on the treadmill for a four minute workout all the time, Tabata intervals are easy to incorporate into your existing cardio plan or a way to squeeze in a workout that still makes a big difference if you're really short on time. Personally, I'd recommend no more than three Tabata-style interval sessions per week (along with the inclusion of more traditional and longer-lasting cardio workouts).

Here are some ideas to help you incorporate Tabata intervals into your workouts.

The great thing about Tabata is that YOU control the intensity of your intervals. You go as hard as you can feasibly go—that's what it takes to get the benefit. So even if that is 20 seconds of power walking, you're doing it right. Cater it to your own level.

As a standalone workout, Tabata is great way to fit in a nice fitness challenge (and calorie burn) when you're too busy to do anything that takes longer than 5-10 minutes. It gives you a big bang for your fitness buck.

And as a way to up the ante of your regular workouts, try incorporate a 4-minute round of Tabata 1-3 times a week into your runs, walks, or other cardio workouts to take your fitness to the next level. It could be just the thing you need to bust that plateau and start seeing the pounds drop off again.