4-Minute to Fit Tabata HIIT Workout

What if I told you only need 4 minutes to get in shape. Would you start working out?

Well, it really only takes 4 minutes if you’re willing to push yourself hard. 4 minutes is all you need to burn major calories, lose weight, and tone up your body. 

What can you achieve in 4 minutes?

Dr. Izumi Tabata said a lot more than what you can in 60 minutes.

Tabata workouts (also known as High-intensity intermittent training) invented by Dr. Izumi Tabata and his research team from the National Institute of Fitness and Sports in Tokyo only last 4 minutes and 20 seconds and are proven more effective than 60-minute moderate workouts.

The Huffingtonpost described the tabata workout in a simple equation:

Tabata is an equation: 20/10 x 8 = 4. The 20 stands for seconds of work, the 10 stands for seconds of rest and the eight represents the number of rounds performed.

The sum of the equation equals four minutes of intense exercise. It’s that simple an easy.

What’s the secret?

It’s in the workout structure and intensity.

It may be just 4 minutes, but Dr. Tabata surely knows how to make those 4 minutes feel like eternity in the burning hell. Without further adieu, let me introduce you his 4 Min Tabata Workout. 

  • Box Shuffle – 20 seconds – Rest 10 seconds
  • Push-up Frog Plank Tuck – 20 seconds – Rest 10 seconds
  • Box Touch Drill – 20 seconds – Rest 10 seconds
  • Side Plank Knee Touch – 20 seconds – Rest 10 seconds

Take 10 second rest in between each set. Complete 2 sets.

4-Minute Tabata Workout 

4 Minutes to Fit HIIT Tabata Workout

It’s Pretty Simple, Right

The Secret Sauce to Maximum Calorie Burn. So how does this workout perform much better than other longer workouts? 

Tabata workout is short and intense.

It’s just what you need to stir up your metabolism and shed off body fat.

High-intensity workout such as this triggers Afterburn Effect, the effect essential to your weight loss and calorie burn.

A high-intensity workout increases your body’s oxygen consumption after the activity, meaning your body sustains a higher metabolic rate long after your workout and continues to burn calories throughout the day even when you are at rest.

Another benefit of this “4 Minute Tabata Workout” is that you improve both your cardiovascular fitness and muscular strength under one workout.

According to Dr. Izumi Tabata’s research, athletes who performed 4-Min Tabata workout 4 times a week increased their anaerobic system by 28% in 6 weeks and improved their aerobics more than athletes who performed 60-minute moderate workout for 5 times a week for 6 weeks.

I can’t promise it’ll be a breathe, but you can surely get the most out of your 4 minutes by performing this 4-Minute Workout.

There you have the 4 minute Tabata workout to burn major calories, lose weight and tone up your body.

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

No Comments Yet

Leave a Reply

Your email address will not be published.