If I had to choose one workout to do for the rest of my life, it would be Tabata. If you’ve never heard of Tabata, you are in for a treat!

Tabata is a version of High Intensity Interval Training (HIIT), developed by a professor, Izumi Tabata. Initially involving Olympic Speedskaters, Tabata used 20 seconds of ultra-intense exercise, followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles).

In the original study, the group of athletes who trained using the Tabata method, was the only group to gain anaerobic capacity benefits. (Anaerobic exercise is an exercise intense enough to trigger lactic acid formation; and it is used to promote strength, speed and power.)

Not only did the Tabata group gain anaerobic capacity benefits, they also gained more VO2 max (maximal oxygen consumption). Maximal oxygen consumption reflects your aerobic physical fitness, and is an important determinant of your endurance capacity during prolonged, sub-maximal exercise. Sub-maximal exercise, meaning any type of exercise being less than the maximum of which you are capable.

So, long story short, Tabata works. It’s fast, self-explanatory, and effective. Best part? You can do it anywhere! No equipment, no gym; just you and a timer.

Here’s my favorite round of Tabata —

Tabata | Fit is Chic

I’ve been using the Tabata method for almost two years now. It has made my runs faster, my strength training easier, and my core stronger. I use it when I’m home, I use it on vacation, and I use it on my clients. And they all have a healthy love/hate relationship with it…right girls?! 😉

Try doing a round of Tabata every day this week before you shower. I can 100% guarantee you will feel a difference in your body by the end of the week. Remember to push yourself as HARD as you possibly can for the full four minutes. Keep that heart rate up, up, up! It’s only four minutes. You can do it!

Have fun, and stay fit, friends! Xo

Love, Mattie Claire

8 Comments on Four Minutes to Fit

  1. thefiteat
    April 23, 2014 at 6:16 am (4 years ago)

    How many times do you repeat the 4 minute round to get in a good AM or PM cardio work out?

    • Mattie Claire
      April 29, 2014 at 8:32 am (4 years ago)

      I run through the 4-minute round once. Once in the morning, and then once again at night! 🙂

  2. Paulo Mirpuri
    May 17, 2015 at 2:59 am (3 years ago)

    I discovered this form of training does very little but for months I do a daily session. Every morning of every day my four minutes.
    Certainly these exercises and strong coffee, are two essential of my routine

  3. angie
    July 13, 2016 at 10:02 pm (2 years ago)

    need help knowing how to do exercises ….please

  4. Jeanette
    April 21, 2017 at 10:58 am (9 months ago)

    I need to know what those exercises are and how to do them. Just getting into exercising. I do more walking then anything. I am overweight but have lost 70 pounds so far. More to loose. Don’t want to build up alot of muscle just yet. Any thoughts would help???

    • Mattie Claire
      May 8, 2017 at 7:56 am (9 months ago)

      Hi Jeanette! I’m more than happy to help you. Let me know which exercises you need help with! 🙂

  5. Anonymous
    May 9, 2017 at 2:06 am (9 months ago)

    Jeanette – wish I could help but as you can see I posted the same question 10 months ago & never received any response at ALL !!! Glad you atleast got a reply !

  6. angie
    May 9, 2017 at 2:09 am (9 months ago)

    Jeanette – wish I could help you but as you can see I posted the same question 10 months ago & never received a reply/response at ALL !!! Atleast you got a response !


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