Tabata… You love it and you hate it… Then you love it again…

A Tabata workout routine is one of the most intense workouts that you can perform. You breathe hard, you sweat hard and your legs turn into noodles. But the good news is that Tabata training is a research-based form of high-intensity interval training, which is likely the best way to burn fat and improve endurance in the shortest amount of time possible.

The trade-off, you have to work for it…

In short, high-intensity interval exercises, such as Tabata, provide so much benefit because they evoke maximum stress on your body. In turn, your body has to use tons of energy (calories) to adapt and recover. A side effect of recovery includes stronger, more efficient muscles.

Check out other articles on high-intensity interval training.

Tabata Sprint and Burpees 4-Minute Workout

For the Tabata Sprint and Burpees 4-Minute Workout you will alternate sprinting and burpees. Be sure you are feeling “fresh” and drink water throughout the workout.

Here is how you perform a burpee.

Perform sprints for 20 seconds. Rest for 10 seconds. Perform burpees for 2o seconds, and then rest again for 10 seconds. Repeat 3 times for a total of 4 sets. 

  1. Sprint – 20 seconds
  2. Rest – 10 seconds
  3. Burpees – 20 seconds
  4. Rest – 10 seconds
  5. Sprint – 20 seconds
  6. Rest – 10 seconds
  7. Burpees – 20 seconds
  8. Rest – 10 seconds
  9. Sprint – 20 seconds
  10. Rest – 10 seconds
  11. Burpees – 20 seconds
  12. Rest – 10 seconds
  13. Sprint – 20 seconds
  14. Rest – 10 seconds
  15. Burpees – 20 seconds
  16. Rest – 10 seconds