BURN FAT QUICKLY WITH THIS WORKOUT THAT TAKES LESS THAN 5 MINUTES

The Tabata Method can be explained using a few bullet points:

• Only one exercise is required, though you may choose to combine exercises.
• Both strength and aerobic exercises are used.
• The method integrates more intensity than traditional cardio.
• The method targets more muscles groups than traditional cardio.
• One workout takes four minutes.

The basic idea behind a 4-minute Tabata workout is:
– Choose any exercise (or combine exercises)
– Work out as hard as possible for 20 seconds, and rest for 10 seconds (this is one set)

RESEARCH SHOWS THE EFFECTIVENESS OF JUST ONE 4-MINUTE TABATA WORKOUT:

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The (first group) worked out five days a week for a total of six weeks; each workout lasted an hour. The (second group) worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results: Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed (a much higher growth) in their aerobic system than Group 1, and increased the anaerobic system by 28 percent.

In other words, a regular 4-minute Tabata regimen demonstrated greater aerobic and muscular benefits than a 60-minute regiment – all while exercising one less day per week.

WORKOUT OPTIONS

Another terrific aspect of Tabata’s method is in its flexibility; allowing the individual to choose which exercise(s) to perform.

As your fitness level improves (which it will), you may want to increase from four minutes to eight minutes; 8 to 12, 12 to 16, and so on. No problem. Simply add another exercise to your routine, and you’re good to go.

Here are a couple of pieces of advice before you get started:

(1) Choose an exercise that you’re comfortable with (have done before)
(2) Have a good, quality timer to keep track of seconds
(3) This workout is difficult – even at the 4-minute level. Your body will be “screaming” for you to stop. It helps to have a mantra/saying/quote to remember to keep yourself motivated.

BURN FAT QUICKLY WITH THIS WORKOUT THAT TAKES LESS THAN 5 MINUTES

As mentioned, you can choose pretty much any activity you’d like. Pushups, mountain climbers, bodyweight squats, and burpees are all favorites. If you’re a lifter, you may incorporate weights into your workout; the same goes for kettlebell users. (Note: if lifting, choose a lighter weight as you’ll fatigue quickly).

First, choose whether you want to do cardio or lift. Second, get your circulation going by doing a light 5 to 10-minute warmup on a stationary bike (optional, but recommended); if no access to a bike, do some dynamic stretching or light calisthenics.

Here are some basic exercise recommendations:

– Pushups
– Mountain climbers
– Bodyweight squats
– Burpees

– Jump squats
– Lunges
– Kettlebell swings
– Sprints

Here are some intermediate-to-advanced exercise recommendations (as these are easier to perform following video instruction, we recommend using a search engine to see appropriate technique):

– Lateral lunge to knee drive
– Lunge Chop
– Mountain climber to single leg pushup

– Skater to curtsy lunge
– Squat thrust to lunge jump
– Russian twist
– Plank with Row

As always, please be safe when attempting any new exercise program. Checking with your family doctor before beginning HIIT training is a good idea, as well.

Remember:
– Please perform a light 5 to 10-minute warmup routine (stationary bike or light calisthenics), if possible.
– Hydrate before, during and after exercising.
– STOP if you feel pain (not explainable by muscle fatigue or “burn”)
– Go at your own pace. Start at 4 minutes and increase intervals when comfortable (if desired).