4-Minute Tabata Workout For Beginners

Having a busy week? Are you in a time crunch and need to work out in a hurry? "No time" is no excuse! Look no further than my take on "Tabata" training. HIIT cardio has been all the rage lately and for good reason, we're busy! Tabata takes HIIT to another level. 

These workouts are performed in superset fashion, and are meant to be high intensity and only four minutes long...yes, I said four minutes. 

WHY TABATA?

I don't know about you, but I don't have all the time in the world to workout. When I'm in a time crunch, Tabata is great because it's focused and it's hard as hell. You are challenging your aerobic, anaerobic and lactic acid thresholds as you push to race the clock. 

THE TABATA WORKOUT

Within these 4 minutes, you will perform 8 intervals. These intervals are divided into 20 seconds of intensity followed by 10 seconds of rest. I use resistance training in my Tabata workouts for the added strength benefits. However, you can do Tabata with cardio or bodyweight exercises. I've listed a group of exercises that I use in my Tabata workouts. You can use them to build your own routine. Choose 6 exercises according to your gym layout and the muscles that need more attention.

Chest

Smith Machine Bench Press

DB Pull Overs

Machine Flys

Push Ups 

Back

Dead Lifts

Cable Pull Downs

Seated Cable Row

Shoulders

Seated Smith Machine Shoulder Press

Dual DB Side Raise

Straight Bar Front Raise

High Kettle Bell Swings

Biceps

EZ Bar Curls

Low Cable Straight Bar Curl

Dual DB Hammer Curl

Triceps

Rope Pushdowns

Dips

Quads & Hamstrings

DB Lunges

Machine Leg Press

Leg Extensions

Leg Curls

Calves

Standing Calf Raise

Seated Calf Raise

 

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