If You Only Have 4 Minutes to Work Out…

Have you ever gotten so busy that your workouts became harder to fit into your schedule? If so, than you know what I’ve been going through lately.

Since November, things have ramped up significantly in the office. I’ve been coming in earlier, staying later, and having to get more creative with how I get my workouts in. Luckily I’ve found a solution that is working very well, and I think it’s something you can use too.

On the days that I’m tight on time, I’m using a 4 minute workout method called the Tabata method. Tabata is the name of the Japanese researcher who did studies on the effectiveness of short, vigorous workouts compared to long, easier workouts. He found that even doing 4 minutes of vigorous exercise can have tremendous benefits. Often even more benefits than an easier workout done longer.

So here’s what I do..

First I turn on this app- https://apps.apple.com/us/app/totally-tabata-timer-protocol/id856659483 (If you have an iPhone, I highly suggest you download it. If not, check out this page for others-

https://www.healthline.com/health/fitness-exercise/tabata-apps#1)

The app shows a countdown timer and plays a clip of one of my songs for 30 seconds. During that 30 seconds, I’m doing an exercise that uses many muscles like a squat, leg lifts, rotations, arm lifts, etc. Then after 30 seconds, the song switches, the clock resets, and I switch exercises. This goes on for 4 minutes. Before I know it, I’ve done 8 different exercises and my entire body has been worked. If I have time, I might even do the workout 2 or 3 times, progressing in intensity as I go.

(*you can also use it the standard way which is to do 20 seconds of work followed by 10 seconds of rest rather than 30 seconds of work followed by no rest.)

Now you might say, “that sounds great, but what exercises should I do?” Well, if you’d like a sample workout, click here to watch my Tabata Workout for Beginners- 4 Minute Beginner Workout

If you want more ideas, check out my other videos on my website, www.NonFictionFitness.com by clicking on the tab “videos.”

Have Tabata fun!

Chris