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Burn Fat in Four Minutes with Tabata Training

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Do you have four minutes to exercise today? The Tabata exercise technique only takes four minutes to complete.

Tabata training was developed in Tokyo by Izumi Tabata, Ph.D. The Tabata exercise technique will help you burn more calories during and after your workout. Remember, a caloric imbalance is the cause of weight gain (consuming more calories than you burn in a day). If you want to speed up your metabolism and burn more calories, exercise regularly (strength training and cardio exercise).

A Tabata bodyweight workout is a good way to burn more fat and change up your workout routine. If you're looking for a way to break out of your fat loss plateau, try a Tabata bodyweight workout.

Tabata is a very intense interval training technique. You will need one bodyweight exercise and four minutes. Yes, only four minutes! To get better results, choose a full body exercise that will work your major muscle groups. These types of exercises will help you burn more body fat. Some good exercises to choose are squats, squat jumps, jump rope, sprints, jumping jacks, burpees and mountain climbers.

Here's how Tabata bodyweight training works:

1. After a five minute warmup, choose a bodyweight exercise.

2. Do as many repetitions as you can for 20 seconds.

3. Rest for 10 seconds.

4. Repeat this cycle for four minutes! Make sure to maintain correct form as you get fatigued! You will be exhausted at the end!

As you progress, you can add more time but keep the two to one work-to-rest ratio. For instance, you could do a 30 second/15 second work-to-rest ratio. You could also speed up your repetitions to make Tabata bodyweight training even more intense!

I have also used the Tabata training technique at the beginning or end of a 20 minute workout. Just use the first or last four minutes of your 20 minute workout to do Tabata training!

If you’re trying to restart your exercise program, try using the Tabata technique. Four minutes of exercise is better than no exercise. You can go at your own pace and speed it up as you progress. The important thing is to not procrastinate. Get started moving again!

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EmpowHER Guest

I dare You to do 16 mins of a decent workout after a TRUE Tabata for 4 mins.
(Edited for language.)

October 15, 2010 - 7:26am
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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.

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