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It doesn’t get more efficient than a quick, do-anywhere Tabata Workout that blasts major calories in a short amount of time. It’s not easy, but the pain is temporary!

Tabata Workout

You probably know at this point that I’m a HUGE fan of efficient workouts. I want to get my heart pumping or my muscles fatigued, but I don’t have the luxury of spending hours in a gym or logging many miles on a track. That’s where Tabata training comes in!

If you’re not already familiar with Tabata training, it’s basically just a kind of high intensity interval training that takes less than 5 minutes. Yep, that’s right. You can squeeze in a workout even on your busiest days! And if you’re a mom, it’s perfect for nap time or those early morning hours when your little ones might be sleeping. You don’t need to leave the house and you don’t need any fancy equipment.

The idea is to work behind Tabata workouts is that you want to work as hard as you can for 20 seconds and rest for 10 seconds. You will repeat that sequence for a total of eight rounds, or four minutes.

Since the intervals fly by so quickly, I have a hard time watching my clock and exercising at the same time. I like to use a free app like Tabata Pro to time each exercise (there are many other Tabata apps out there, so just use the one that you prefer). You don’t need Tabata timer, but it makes the workout MUCH easier.

mainAre you ready to get started? After at least a 5-minute warm-up, do each of the following activities with all-out effort for 20 seconds, resting for 10 seconds between each round. Do two rounds of each:

  • Squat Jumps
  • Push-Ups
  • Mountain Climbers
  • Star Jacks

[Tweet “Try this 4-Minute Calorie-Torching Tabata Workout! #exercise #fitmoms #fitness #workout #hiit “]

If you’re not sure how to perform one of the exercises, you can check out the videos below:

Squat Jumps:

Push-Ups:

Mountain Climbers:

Star Jacks:

Looking for other efficient at-home workouts? Try these:

The Living Room Workout

The Living Room Workout

10 Minute Total Body Workout for Busy Moms

Busy Mom's 10 Minute Total Body Workout

An Indoor Workout Routine to Do with Kids

Indoor Workout with Kids

Energizing Workout: 10, 20, or 30 Minutes of Indoor Cardio

Energizing Workout

blair

Hey, I’m Blair!

Welcome to my farmhouse kitchen in the foothills of Virginia’s Blue Ridge Mountains. Inspired by local traditions and seasonal fare, you’ll find plenty of easy, comforting recipes that bring your family together around the table. It’s down-home, country-style cooking!

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Comments

  1. This sounds like such a great workout, Blair! I’m always on the hunt for new exercise techniques to keep my interest, so I’m definitely going to check this out. Thanks for sharing!

  2. LOVE Tabata!! You’re right-it’s no skip in the park, but it’s such a great use of time! Your workout sounds super fun, and I’ve gotta get me that timer app on my phone!

  3. I had no idea there was an app for timing Tabata. I need one! And I can hardly weight to try some of these workouts when my plantar fascitis is healed 🙁 Stopping by from #sitsblogging

    1. Thanks for stopping by, Audrey! And YES — definitely give this a try (with the app) when you’re feeling better! 🙂

  4. When I first heard of tabata, I have to admit that I was skeptical. I didn’t believe that 4 minutes could be that intense. I was wrong!!

    It’s such an efficient workout! I didn’t know that there were specific tabata timers. That would make it super slick. Thanks for sharing!

  5. I love Tabata! Fitting a workout in quickly is so great! I have to check out your other workouts, especially the kiddo one – we love working out together!

    1. Thanks so much for stopping by, Kristin! I hope that you get to try some of the workouts! 🙂