Cardio is intense, but a 4-minute Tabata workout can shed more fat in less time!
The current trend in fat loss workouts involves high-intensity exercises performed in a short duration, commonly known as cardio. Familiar movements like planks or squats are part of this group.
However, there’s another remarkable method known as Tabata, originating from a Japanese doctor. This 4-minute routine burns a tremendous amount of fat, arguably the fastest fat-burning exercise today. On average, 4 minutes of Tabata is more effective than an hour of indoor cycling, an hour of Zumba, two hours of Yoga, an hour of running, and two hours of walking.
The principle of Tabata is based on frequency and duration. You can choose any favorite cardio movement, following this frequency:
- Continuously perform each exercise for 20 seconds.
- Do 2 rounds for 4 different exercises.
- Rest for 10 seconds between each exercise. Ready to challenge yourself with this high-intensity workout? Let’s get started!
Exercise 1:
- Stand straight with eyes forward, feet shoulder-width apart.
- Squat down while inhaling.
- Jump up high, exhale, and return to the initial squat position when feet touch the ground.
Exercise 2:
- Stand straight with feet hip-width apart.
- Step the left foot to the side and bend it at a 90-degree angle, keeping the right leg straight.
- Shift weight to the right leg, lift the left leg to chest height, and jump.
- Gently lower the right leg and repeat the movement on the same side.
Exercise 3:
- Sit on the floor with bent knees and feet together.
- Lift legs off the floor, keep knees bent, and lean back at a 45-degree angle.
- Extend arms straight and close together, moving from one side to the other.
- Note: Only rotate the upper body and engage the core.
Exercise 4:
- Start in a high plank position.
- Lift the right arm so the elbow is close to the side.
- Lower the right arm to the floor and continue with the left arm.
- Note: Perform as quickly as possible, keeping the hips from rising or dropping.
As this is a very high-intensity workout, keep the following in mind:
- Always warm up for 3-5 minutes with gentle cardio movements.
- Train for exactly 4 minutes, no more, no less.
- This intense workout is suitable for those with a good fitness foundation and prior gym experience. If not, start training 1-2 times a week, gradually increasing the intensity.
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