Many of us do not have enough time for exercising or for hitting the gym but we still want to be in a good shape and stay healthy as a horse. In such case, the Tabata rule might just be the workout for you. Tabata workout is a 4 minute high intensity interval training (HIIT) workout. This workout is named after Izumi Tabata. In his 1996 study, Tabata analyzed the data of a group of athletes following a training protocol which involved a mix of 20 seconds of maximum effort followed by 10 seconds periods of rest for eight rounds. He compared their data with a similar group of athletes using steady state training, and he found that the first group of athletes had more measurable athletic gains, including anaerobic capacity benefits.

In today’s time it is stated that Tabata workout burns on an average of 13.5 calories per minute, making it one seriously efficient workout. Here is the 4 minute Tabata workout to reduce fat.

Always maximize your training. You could start with jump squats as high and as fast as you can, crouching super low for every 20 second round. It’s a tough training method if you do it correctly; but if you are doing eight rounds of the 20-10 formula and not truly pushing beyond max, you won’t see the benefits of the authentic Tabata format. If you plan on getting to the maximum level you will have to stick with only five to six rounds in the beginning and build up to eight full rounds. It’s best to cut your rounds short and go all out; otherwise you are just doing a variation of circuit training.

You should start with a 5 minute warm up. Jumping rope is a great way to break a pre-Tabata sweat. After you have warmed-up, you will be ready for your first exercise, the high knees. All you have to do is start running in place as fast as you can, driving your knees up as high as you can lift them. See that your arms get all pumped up back and forth to help propel your knees higher for 20 seconds. Rest for 10 seconds and then move right into the next exercise.

Lower yourself in a squat position by pushing your hips back and knees tracking over the toes. See to it that your chest is lifted and arms are bent with your elbows touching your knees. Quickly jump straight up, reaching your arms overhead. Land softly in squat position and then immediately repeat for 20 seconds. Rest for 10 seconds and then repeat once more.

For the dumbbell snatches stand with your feet slightly wider than shoulder-width apart. Hold the dumbbell with your left hand and stretch your right arm out straight to the side of your shoulder. You could try 8-10 pounds depending on your level. Lower into a squat position, sitting back into your hips, pressing your thigh slightly outward to keep knees tracking straight over your toes. Next, explode through your hips, driving energy through the hip joint and perform an upright row motion with your left arm, raising dumbbell to shoulder level, rotating your palm front.