[GIF] 4-Minute Fat-Blasting Tabata Workout

Does your packed schedule leave little time to fit in a complete workout? Don't let a lack of time derail your fitness goals. If you have nine minutes in a day—five for a warmup and four for the workout—you can burn calories and fat.

How? Tabata training—a high intensity interval training workout that lasts exactly four minutes.

Tabata exercises are among the simplest and most efficient ways to workout. It begins with a short burst of high intensity exercise training for 20 seconds, followed by 10 seconds of rest. Repeat this eights times for a total of four minutes.

MoreWhat is Tabata Training?

In one minute you can burn up to 15 calories, according to ACE Fitness.

Before you start this high intensity workout, make sure to warm up for five minutes to loosen your muscles and prevent injuries.

Tabata Workout: High Knees

To do this Tabata workout, set an interval timer or stopwatch for 20 seconds during the work phase and 10 seconds for the rest phase.

Stand tall, engage your core, and drive your knees up to your chest as fast as you can. Continue for 20 seconds. During your 10 seconds of rest, walk it off nice and easy. Repeat this sequence seven more times.

Knee-Up Gif 

During your work phase, you really need to push yourself as much as you can. Make sure you get those knees up high and move quickly.

More11 Butt-Kicking Tabata Exercises

The Benefits of High Knees

This move strengthens the hip flexors, calves, shins, hamstrings and quadriceps. You'll improve ankle and foot durability too. You'll increase your cardiovascular and fitness level, while boosting your metabolic rate.

The quick motion of this move will help develop a stronger core. In addition, you'll develop more stamina, endurance and stability.

MoreThe 5-Minute Ultimate Core Workout

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About the Author

Jaylin Allen

Jaylin Allen is an expert Fitness Trainer in San Diego with over 12 years experience. Her company, Bootique Fitness, is known as the solution for women's fitness. They get their clients into great shape in record time through personal training, zumba, nutrition and women boot camps in San Diego. Check out her site bootiquefitness.com or call 619.602.8087.

Jaylin Allen is an expert Fitness Trainer in San Diego with over 12 years experience. Her company, Bootique Fitness, is known as the solution for women's fitness. They get their clients into great shape in record time through personal training, zumba, nutrition and women boot camps in San Diego. Check out her site bootiquefitness.com or call 619.602.8087.

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