When it comes to proclaiming the shortest cardio routine that actually gets results the answer is clear: the Tabata protocol. The Tabata protocol is four minutes long. It is balanced between all-out effort and recovery periods, making it the shortest high-intensity interval training program around. Other names include Tabata intervals and Tabata sprints.
How Tabata Developed
Dr. Izumi Tabata of the National Institute of Fitness and Sports in Tokyo gets credit for inventing the Tabata protocol. He tested already fit athletes and got impressive results. Tabata and colleagues compared the effects of a six-week moderate intensity exercise routine with high-intensity interval training. High-intensity interval training is when you alternate between periods or intervals of intense exercise and light to moderate exercise. Results showed that moderate exercise improves aerobic power, but the high-intensity group showed improvements in both aerobic and anaerobic fitness.
Benefits of High-intensity Cardio
High-intensity cardio offers more benefits than moderate cardio, even when you do moderate cardio for a longer time. Of course, if you're trying to save time, you won't want to go for a longer, less intense workout. High-intensity interval training, or HIIT, burns more calories and builds lean muscle more effectively than other types of cardio. The Tabata protocol is the shortest and most extreme form of HIIT. After a workout, your metabolism will be boosted temporarily so that you'll not only burn calories during those four minutes but afterward, too. Tabata protocol also increases your aerobic endurance.
How Do You Do Tabata Workouts
To do a Tabata workout, exercise for 20 seconds at maximum intensity followed by 10 seconds of recovery. Repeat eight times for a total of four minutes. The 10-second recovery doesn't mean you collapse onto the floor. Simply slow down to give your heart rate a chance to decrease. This is an active rest time, meaning that you are still moving but at a light intensity so your body can recover from the extreme effort required for the high-intensity periods. Ten seconds is not a long time, but you only have to exercise for four minutes. You can start with only four rounds if eight is too intense. You must go all out during the 20 seconds, though, or your results will vary.
Tabata Activities
Technically, any activity that you can quickly get your heart rate up and then quickly drop it back down during is appropriate for Tabata intervals. Tabata used a stationary cycle, but other popular methods are sprinting, squatting and rowing. If you prefer the elliptical trainer, use it. If exercising outdoors is better, then do calisthenics such as jumping jacks, burpees and push-ups. Even working with a heavy bag for punches and kicks can be effective.
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