Want to blast fat fast? Get ready for 4 minutes of hell

RECREATION

2018-05-18

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Do you want to...Maximize exercise benefit and minimize the amount of time spent exercising?

Do you want to...

Maximize exercise benefit and minimize the amount of time spent exercising? 

Burn fat and lose weight? 

Jump start your metabolism?

Significantly build your aerobic and anaerobic capacity? 

If yes, try the Tabata workout – a version of high intensity interval training (HIIT) that provides extraordinary benefits – all from a 4 minute workout.


Tabata training was developed by Izumi Tabata, Ph.D., at the National Institute of Fitness and Sports in Tokyo. 

It's a timed interval method with the following program structure:
Push yourself as hard as you can for 20 seconds
Rest for 10 seconds 
Repeat eight times!

By definition it only requires one exercise, but you can stitch together a tabata workout from a huge array of strength and aerobic exercises. The gist is it incorporates a greater intensity and hits a greater range of muscle groups than traditional cardio in a shorter amount of time. If done correctly, it can increase your aerobic and anaerobic capacity, VO2 max, and resting metabolic rate, which means you keep burning calories way after the workout ends.


Ready to try it out for yourself? Here's a Tabata workout for beginners: 

THE TABATA PROGRAM
A Tabata program can pretty much incorporate any strength and cardio exercise. Check out the one we've designed for you beneath  

We've also uploaded a Tabata song for you with timed voice cues to help so you can focus on your workout 

1. PUSH-UPS

20 seconds at high-intensity 

Rest for 10 seconds


2. BURPEES

20 seconds at high-intensity 
Rest for 10 seconds

3. MOUNTAIN CLIMBERS

20 seconds at high-intensity 
Rest for 10 seconds


4. SIT UPS

20 seconds at high-intensity 

Rest for 10 seconds


Now from the top one more time 


TIPS
1. If you're lifting, pick a lighter weight than you're used to, since you'll fatigue quickly.
3. As you advance, add more time but maintain the two-to-one work-to-rest ratio. Do more in each set than you did last time.
3. Don't use Tabata training too often. Twice a week, tops, is plenty.

Tabata is great to get a quick workout in if you're short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results!