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The idea of Tabata training came from Japanese scientist Dr. Izumi Tabata, and a team of researchers from the National Institute of Fitness in Tokyo.
Another form of high-intensity interval training (HIIT), Tabata is a very short but concentrated way of working out. You’re only exercising for four minutes at a time, but they’re a hard four minutes, which is why it’s effective. You perform an exercise for 20 seconds at a time, rest for 10 seconds, and repeat for a total of 8 rounds. There is no exercise type requirement. Push-ups, burpees, mountain climbers, planks—it’s all fair game.
If you don’t have hours to spend at a gym, Tabata is an efficient use of your time. As you push yourself for a shorter period, you may not build up as much endurance and stamina, but you will still see results in your daily life.