PLAN 4OUR was created for anyone on the GO! You can do anything for 4 min! 4 weeks, 4 days a week for JUST 4 minutes! On the fourth day of each week we step it up a notch with 4 strength training workouts thrown into the mix. The protocol for this workout is really easy: 20 seconds of maximum effort, followed by 10 seconds of rest, repeated 8 times (for a total of 4 minutes). Depending on the goal, depends on the resting 10 second period. If you are doing just the 4 minuets a day, YOU ARE WORKING those 4 min strait! On Day 4 of each week, the key is going hard enough in the 20 second effort, and then as easy as possible for the 10 seconds of recovery.

This structured approach was developed by Japanese scientist Dr. Izumi Tabata, whose research aimed to maximize cardiovascular and metabolic benefits in a time-efficient manner. Tabata is type of high-intensity interval training (HIIT), which has been shown to increase athletic performance and overall cardiovascular health. The short duration of Tabata sessions is particularly appealing to individuals with busy schedules, offering an effective workout option for those seeking time-efficient fitness solutions. Doing a single 4-minute workout (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat than a traditional 60-minute aerobic (aka cardio) workout.