Signing you in

According to the National Library of Medicine, Japanese scientist Izumi Tabata first described it in 1996.

“A four-minute Tabata workout can push the heart rate up quickly. It gives a boost to both cardiovascular health and metabolism,” Bodekar explains.

When performed regularly and correctly, Tabata can help build cardiovascular endurance, improve stamina and muscular conditioning, and increase your work capacity. It can also help you burn more calories.

For someone trying to lose weight, Bodekar says Tabata can be paired with resistance training to help preserve lean muscle mass while losing weight.

“However, those four minutes should not be seen as a substitute for a fitness program. Strength training, daily movement, and a balanced diet are still essential,” he stresses.

If you are new to exercise, jumping straight into a full-intensity Tabata workout may not be the best approach.

“For beginners I don’t suggest starting with full-intensity Tabata away. Begin with movements. Focus on using form. Gradually increase the effort as you get stronger.”

That means learning the movements first, paying attention to your form and increasing the intensity gradually as your fitness improves.

And there is another factor that is easy to overlook when quick-fix workouts go viral: recovery.

“The biggest advantage of Tabata is how efficient it is, but results come down to consistency and recovery,” Bodekar says.

“Without rest and steady effort even the best workouts won’t lead to lasting change.”

So, if you have only four minutes, a Tabata workout can be a useful way to get your heart rate up and challenge your muscles. But the viral promise of losing 5 kg in seven days should not be confused with what the workout can realistically deliver.

For sustainable fat loss, there is no shortcut: regular exercise, appropriate nutrition, adequate sleep, recovery and consistency matter far more than any single viral workout.