4 Minute Tabata Workout

4 minute tabata workout

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by Healthoria.com – Tabata is gaining popularity because it’s a quick, and fun workout you can complete in just a few minutes. The workout is based on a scientific study by Professor Izumi Tabata, showing the tremendous benefits of interval training compared to longer low intensity exercise.

How To Tabata

Tabata is a fast paced, and incredibly efficient workout. Here’s how to do it.


Tabata is based on the use of high intensity intervals followed by a short rest period. Every Tabata workout will require a 20 second interval of exercise and a 10 second rest period. This would complete one round.


A four minute Tabata workout includes 8 rounds that would look like this

20 seconds squats
10 seconds rest
20 seconds push-ups
10 seconds rest

1 minute, 2 rounds complete.

20 seconds lunges
10 seconds rest
20 seconds sit-ups
10 seconds rest

2 minutes, 4 rounds complete.

The final two minutes follow the same pattern. The interval and rest periods remain the same for the entire four minute workout but the exercises change.


One of the best aspects of Tabata is how you’re able to increase your progression in four minute increments. If you’re not ready for a full 20 minute workout, you can start with a four or eight minute workout and increase your workout as you gain endurance.

4 Minute Tabata Workout List

Workout #1

Workout #2




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4 minute tabata workout

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