It’s Monday, and I hope everyone had a great Mother’s Day!  We spent time with family and friends, and ditched the work.  So I’m sharing this oldie but goodie post with you.  It’s a great way to get fit in a short amount of time.  Do it with a friend, it makes it so much better!

I’m going to share a little bit of my personal torture with you.  I’ve come to realize that long gone are the days of 45 minutes of monotonous cardio and 45 minutes on the gym floor.   I now consider those days to have been the easy ones.

Over the past year I have seen a couple of mentions in Oxygen Mag about Tabata.  I’ve read it, but didn’t quite grasp it.  I’m here to break it down for you today!

For me, the introduction came when I started taking boxing 2 months ago.  I thought Vince, the teacher, was on a personal mission to destroy me.  He has been dubbed Satan, and I think he likes it.  We start every class with “this is going to suck, but it’s going to be good,” hello!  But not to fear, while in class, the infamous words of Chloe creep into my mind “I accept your challenge.”  And a challenge it is.   Don’t get me wrong, burning 600 calories on a Thursday knowing I’ll be slim for the weekend is an awesome bonus!  Now to my TRX class this week, oh what did we do? One whole hour of Tabata!?!

Tabata is a basic form of workout that’s pretty easy to follow – darn tough to do though!  Tabata was founded in Japan by Izumi Tabata.  He conducted tests on two groups of athletes; comparing moderate high intensity training with high intensity interval training (HIIT).  The results were that the athletes training in HIIT improved both their aerobic & anaerobic systems, whereas the others only improved their aerobic system.

Here is a basic breakdown:  Tabata can be completed in 4 minutes & falls under the HIIT category.  Yes, I said 4 minutes.  But do that 4 minutes for 45 minutes with various exercises & you’ve just burned major calories.

This is based on time, so you will need a stopwatch.

4 minutes session

20 seconds intense exercise

10 seconds rest

repeat for a total of 8 sessions

Here’s a sample workout using your own body weight i.e. you can do it anywhere & it only takes 16 minutes – NO EXCUSES!


body weight squats


sprinting or jumping rope

Boxing torture; being pulled by resistance bands while rapidly hitting the bag.  I’ve got the neon sneaks on & Ali the fit girls in training is pulling me

All kidding aside, I hope you try it.  It’s awesome and you’ll definitely see gains in strength.  Let us know if you’ve done it or if you plan to & how it turns out