The Tabata Protocol – An Effective 4 Minute Workout Plan

The Tabata protocol was developed by Izumi Tabata from the national institute of fitness and sports in Tokyo, Japan. This workout was developed for Japans speed skating team and it would prove to make leaps and bounds in there athletes performance.

After six weeks of testing on these elite athletes there was a 28% increase in anaerobic capacity along with a 14% increase in VO2 Max. These are obviously pretty drastic results for already elite athletes which means for the average guy or girl this will be extremely effective.

Glad you asked!, this is a 4 minute workout that kills your steady state cardio conditioning wise and in the fat burning category. I know those who aren’t familiar with this method might be shaking there head right now thinking I’m talking crazy, but I assure you it is effective.

If you only want to workout for 4 minutes you have to know it’s going to come with a price because there is no easy ways out, when the intensity is low you pay with time and when it’s a 4 minute workout it’s high enough to make you vomit.

  • 5 minute warm up
  • 20 seconds max effort
  • 10 seconds rest

Back and forth till 4 minutes has been reached and then cool down for another 5 minutes.

You can apply this workout to almost anything, but I prefer sprints on the treadmill or at the track because it really destroys me.

Although this is a short workout it will burn a ton of calories if you truly give a max effort when you perform these intervals. Your metabolism will stay high for quite awhile after these are performed to give you an added benefit.

Make no mistake about it, these workouts are not for the faint of heart. Most people will be best to start off with easier intervals and work there way towards the original routine.

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