A man is doing a set of push ups
Image: Fortune Vieyra/ Unsplash
We all know the benefits of exercise, but beyond just getting in shape, science has proven that working out has a profound impact on mental health and overall well-being.
Morning workouts, in particular, can set the tone for the day, helping to boost your mood and speed up your metabolism. The problem? Finding the time.
But what if we told you that you only need four minutes? Enter Tabata—a highly effective, high-intensity workout that delivers results in minimal time.
Tabata is a variation of high-intensity interval training (HIIT) that involves short bursts of intense exercise followed by brief rest periods.
The structure is simple: 20 seconds of maximum effort, followed by 10 seconds of rest, repeated for a total of four minutes.
Studies show that Tabata can elevate metabolism, increase calorie burn even after the workout ends, and enhance endurance more effectively than traditional cardio.
One of the biggest advantages of Tabata is its versatility—you can tailor it to your fitness level and goals. A well-balanced routine includes a mix of upper- and lower-body exercises, ensuring you engage different muscle groups without over-fatiguing. Here’s a simple yet powerful full-body workout to kickstart your morning:
A classic move that engages the entire body with a focus on the upper body. Start in a high plank position, lower yourself until your chest nearly touches the floor, then push back up. Modify by dropping to your knees if needed.
Grab a pair of dumbbells or a barbell. Start with the weights at your shoulders, squat down, then explode up, pressing the weights overhead as you rise.
A love-it-or-hate-it move that delivers maximum impact. From a standing position, drop into a plank, lower your chest to the floor, push up, jump your feet forward, and explode into a jump.
Get into a high plank position, drive one knee toward your chest, then quickly alternate legs, keeping the pace up for a core-burning finish.
Perform each exercise for 20 seconds at full intensity, resting for 10 seconds before moving to the next.
Complete the circuit twice for a total of four minutes.No equipment? No problem. Adjust the movements to fit your needs—whether you're training at home, in a hotel room, or at the gym.
Commit to this quick but effective morning routine, and you’ll not only feel more energized but also set the tone for a productive and powerful day.
Via GQ Spain
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