Some say that anything worthwhile takes time and doesn’t come easily. We’re here to prove that old saying wrong. The number 4 is going to be your key to success with this quick fitness calendar and complementary playlist. 4 weeks. 4-minute workouts. 4-minute songs. We’ve created the perfect workout calendar for you.
If you’re not familiar with Tabata routines, you’ve been missing out on the best 4 minutes of your life. Tabata is a variation of High Intensity Interval Training (HIIT). HIIT routines are high energy workouts that help burn fat in a shorter amount of time by boosting your metabolism, increasing your lean muscle strength, cardiovascular system, and lung capacity. Tabata was discovered by Japanese scientist Dr. Izumi Tabata and his team of researchers at the National Institute of Fitness and Sports in Tokyo. While comparing two groups, one group worked for five days a week for an hour, at moderate pace and another group worked 4 days a week for 4 minutes and 20 seconds at a high intensity pace. The end result showed that the second group increased both their cardio and muscular system. Thus Tabata was born.
Tabata routines work as follows: 20 seconds of work, 10 seconds of rest. This equals one 30 second round. Depending on how many rounds you have, your end goal becomes 4 minutes total of 8, 30 second rounds. You can do 8 different exercises, 4, or 2, it’s your call. The more diversity in the workout, the more challenging it is, the more muscle groups you target and the better your results will be. This calendar is here to give you these results. 4 weeks of various Tabata routines with the perfect 4-minute song to go with each workout. The songs are high energy and upbeat. When the song ends, your workout ends. 4 minutes listening to amazing music, 4 minutes working out, and most importantly, forever creating lifelong results for your body. You can’t beat that.
Review exercises ahead of time so you know what to expect from your workout. Some workouts have multiple videos, so make sure you only follow the video assigned for that specific day. Work hard from beginning to end, enjoy your rest days, and remember that good things can come at a fast pace.
Equipment Needed: Interval timer, medium weights (8-12 lbs), light weights (3-5 lbs), yoga mat or soft surface, jump rope, kettlebell 6-10lbs, medicine ball 3-10 lbs.
Click each workout on the calendar to find your routine for the day.
As important as you are to the workout, so is your equipment. If you don’t have everything listed above check out some of our favorite items and deals to help you get ready for this calendar:
An interval time is a must. Out favorite is the Gymboss.
CAP 40-pound Adjustable Dumbbell Set
Gaiam Yoga Kit
Double Unders Jump Rope
Kettlebell Weight Kit
Aeromat Dual Grip Medicine Ball
What better way to compliment a perfect calendar for a busy lifestyle than with healthy food options for a busy lifestyle. We’ve listed some of our top food options to compliment your on-the-go life:
21 Clean Lunches that Can Be Prepared in Under 10 Minutes
5 Breakfasts That Can Be Prepared in Under 5 Minutes
15 Dinners Prepared in 10 Minutes or Less
50 Clean Eating Snacks
We’d love to hear what you think. Leave us a comment in the comments section below.