• Weight Loss is 80% diet and 20% exercise!
Learn how to perform a 4-minute cardio workout routine.

The Tabata Training Protocol


The good news is that you are going to save tons of time with today’s workout! The flip side — it will probably be the most intense 4 minutes of your life.

Here is my sell to you:

First, meet Dr. Izumi Tabata. Dr. Tabata is a pioneer researcher in HIIT training — and somewhat by accident. He was simply asked to determine the effectiveness of a training routine that a Japanese hockey team was performing. Simply, the team would sprint at 100% intensity for 20 seconds and then rest for 10 seconds. They repeated this seven more times for a total of 8 to complete their workout.

In the study titled “Metabolic Profile of High Intensity Intermittent Exercises,” Dr. Tabata found that:

In conclusion, this study showed that intermittent exercise defined by the [Tabata] protocol may tax both the anaerobic and aerobic energy releasing systems almost maximally.

This means that this workout protocol works both your sprint energy system and your long-distance running energy system. All in 4-minutes…

It may seem a little crazy, but if you buy into it, this workout can be the most efficient addition to your workout toolbox. I wouldn’t recommend dong this intense of a workout every time your run, but including it once a week or so will be beneficial.

The only caveat is that for those 20 seconds, you have to give 100%. 

Today’s Tabata Sprint 4-Minute Workout Routine

Here is your program:

  • Perform a 2-3 minute warm up jog
  • Sprint at 100% effort for 20 seconds, and then rest for 10 seconds

Perform 8-10 sets. 

Reach your limits today!