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People often ask me, how I manage to find time for working out. Sometimes I start thinking, am I the one that has way too much free time or they just can’t get their priorities right and manage their time… I often wonder how is it possible to find time to go shopping, go to a restaurant, spy in facebook and so on…and people never find time to workout! That is why today I will suggest you a method for really quick but effective workout. It is called Tabata and it is developed by Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness. Tabata lasts only four minutes, but it is enough time to drain your strength. What you need to do is this:



1.Pick an exercise( my advice is to pick a functional one)

2.For 20 seconds do the exercise as quick as possible

3.After that rest 10 seconds.

4. Repeat this cycle for 8 times for a total of 4minutes.

When I tell somebody about this method of working out, I get the perplexed look “ Are you kidding?”. People underestimate how difficult Tabata is and how these 4minutes are enough to test your limits. Here we come up to intensity! As I said earlier, it is really important to do the exercise as fast as possible, but still pay attention to your technique!

Everybody who at first doubted the Tabata method, after some personal experience with it, never dares to underestimate it again! I remember the first time I did Tabata. I did Tabata Squats. This was one of my first practices, after I stopped swimming. Until then I was used to the long workouts in the pool and I thought that if your workout ain’t long, it means it is not effective. When I understood that the whole WOD was only 4 minutes long, I literally wanted to cry, because I was mad I was wasting my time…4minutes later I wanted to cry, but this time because of what Tabata did to me!

If you still think that I am just ranting, I will let myself bore you with some researches about Tabata:

Dr. Tabata took two groups of elite atheletes and put them through 6 weeks of training (5 days a week). Group 1 Ran 60 minutes a day at 70% capacity, while Group 2 did sprints in the Tabata principle (sprint for 20 seconds, rest for 10, sprint for 20, etc. for 4 minutes.  At the end of the 6 weeks:

-Group 1 increased only their aerobic capacity  by 9.5% and anaerobic capacity  by 0%.

-Group 2 increased their maximum aerobic capacity by 14% AND increased their maximum anaerobic capacity by 28%.

This is enough said, to show you how effective this method is, and the best thing about Tabata is that it lasts only four minutes!

Of course I wouldn’t recommend you workout, without warming up first so you could take 10 minutes to warm up, then choose an exercise and do the Tabata for 4minutes. After you are done, stretch for about 5-10minutes. All I want from you are 24 minutes! If you really do not have time, I will tell you how to find… GET UP 24 minutes earlier every morning!

Tabata burpees

Tabata push ups

Tabata squats

You can do also tabata pull ups, tabata box jumps, tabata thrusters and so on.

Next time you think that you do not have time to workout, remember about Tabata and think again,aren’t you just making excuses!

In order to see more suggestions about quick workouts, read here and here.

Here is the whole study I talked about!

Thank you for sharing this article through the social buttons below. Let it reach more people like us- people who need to know that they have soul-mates and a support- even though virtually.

Don’t forget to download my FREE E-Book- 30 Exercises on Becoming a Wonder Woman.

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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Ines Subashka

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!