So, how can a desk jockey get in shape? The answer: Tabata. The Tabata formula is simple: 20 seconds of work, followed by 10 seconds of rest. The routine is to knock out as many repetitions as possible in 6 to 8 sets. Tabata workouts give a maximum workout by the end of four minutes. The best thing about Tabata is there’s no need for any equipment. A beginner of Tabata can get a full workout using only their bodyweight to get the job done. Tabata training will raise your metabolism and heart rate immediately causing your body to have to work much harder to keep it up. It will cause your heart rate to increase and your metabolism to jump. Your metabolism will stay at that high not only during the workout but after the workout as well. Want to get started with a Tabata workout at the office? This basic Tabata workout takes about 20 minutes to complete the circuit, and it only takes four moves.


  • Stand with your feet shoulder-width apart. Extend your arms straight out in front of you to keep a steady balance.
  • Bend your knees and lower your hips as if sitting down
  • Ensure the knees are bent at a 90-degree angle then push straight back up
  • Repeat this move for 20 seconds then rest for 10 seconds

Jumping Jacks

  • Stand with your feet together
  • Keep your arms at your sides
  • Jump with your feet out and bring your arms over your head
  • Continue this move for 20 seconds then rest for 10 seconds

Sit Ups

  • Lay down on your back
  • Bend your legs to maintain body stability
  • Cross your hands to opposite shoulders
  • Curl your body up to your knees or until your elbows touch your thighs
  • Slowly lower yourself down
  • Repeat this move for 20 seconds then rest for 10 seconds

Push Ups

  • Start in the high plank position with your hands wider than your shoulders, ensure there is no sagging make sure your back is straight, and your feet are extended back
  • Slowly lower yourself down until the elbows are at a 90-degree angle
  • Push yourself back up
  • Repeat for 20 seconds

Four minutes

It is only 4 minutes, but it is a solid 4 minutes. If you are truly sprinting for the 160 seconds of work, you will build up lactic acid in your muscles. Many people do not want their workout to be that hard. It feels weird to end a workout so quickly. You end up spending half an hour on driving and showering and only 4 minutes on working out, and that feels psychologically uncomfortable. It is like driving an hour for fast food. Tabata intervals improve your aerobic and anaerobic capacities. If you string together 4-5 Tabata exercises (e.g. Tabata pushups, rest a few minutes, Tabata situps, rest a few minutes, and so on), then you get a decent calorie burn. Tabata is an exercise which enhances body’s endurance and brings out the maximum possible result in just a few minutes.