Tabata is a short and fast-paced form of high-intensity interval training (HIIT). It’s a four-minute workout which consists of eight sets. Each set is 20 seconds going all out, followed by 10 seconds of rest.

Even though this type of micro-workout has become so popular recently, it was first presented back in 1996 when Dr. Izumi Tabata published his study of the new training method. Izumi Tabata worked with the Japanese speed skating team to check out the effectiveness of such training. He noticed that short, intense interval training improves the performance of aerobic and anaerobic systems in a more effective way than long low-intensity training.

Just like any other HIIT workout, Tabata improves metabolism and helps burn calories for hours after the workout is complete. This time-saving type of training is great for losing weight, getting fit and gaining lean muscles in a short time, effectively.

But note that Tabata, with its dynamic intervals and short recovery periods, is not for everyone. It’s an advanced type of workout that won’t be a good fit for beginners. If you’ve never done Tabata before, take it slow in the beginning and then gently build the intensity up throughout the workout. And keep in mind that a warm-up is especially essential before intense workouts like this.

Tabata can be adapted to any area of your body with a variety of no-equipment exercises like push-ups, burpees, squats, lunges and running sprints. You can perform several sets of Tabata during one workout if you feel that four minutes were not enough for you. Choose Tabata as a fast and effective time-saving workout.