Contrary to the popular belief, the more time you spend in the gym isn’t always a great idea. Working out for longer durations can put you into a catabolic state, which might be counterintuitive to your goals. We’re sure you know of people in your gym who spend 2-3 hours in the gym.
They’re there when you arrive and they’re still there when you’re leaving. These people wear this as a badge of honor. The most obvious logic being the more time you spend in the gym, the better your results will be.
This 4-Minute Workout Will Burn More Fat Than Your 60-Minute Workout
If your workout and diet are on point, there is nothing which can stop you from losing weight. A 60-minute or longer workout might give you the time to goof around and take it easy in the gym. This 4-minute Tabata workout takes out this possibility entirely.
Burning fat and losing weight is one of the most popular reasons for which people join a gym. On the other hand, some people can’t join a gym because of time constraints. This 4-minute workout is here to solve this problem.
Enter Tabata Workout
Tabata training was introduced to the fitness world by Japanese scientist Dr. Izumi Tabata and his team of researchers from the National Institute of Fitness and Sports in Tokyo. Tabata training is a high-intensity interval training (HIIT) workout consisting of exercises which last four minutes.
But don’t consider these four minutes to be easy. These four minutes might be the hardest four minutes of your life. You might want to throw up at the end of your workout. If you don’t do it during the training, that is.
Dr. Tabata and his team conducted research on two groups of athletes. The first group underwent moderate exercise and the second underwent a high-intensity level. The first group worked out for six days a week and the high-intensity group trained four days a week.
Results: While the moderate intensity group showed an increase in their aerobic system (cardiovascular), they showed little or no results for their anaerobic system (muscle). The high-intensity group showed an increase in their aerobic system and increased their anaerobic system by 28%.
Workout on the next page…
The Tabata Program
Tabata training is a very simple workout program and is incredibly effective. It’s the most bang for your buck you can get for your four minutes in the gym. These four minutes can be the hardest four minutes you’ll ever endure.
Tip: Eat light before your workout.
The Tabata training program includes a series of exercises which have to be done back to back. You can do bodyweight or resistance exercises in your Tabata workout. The selection of the workout completely depends on how hardcore you are.
In this exercise, you push yourself for 20 seconds and rest for 10 seconds. This will be one set. You need to complete eight sets of one exercise before you move onto the next exercise. After you complete one exercise, you need to rest for a minute before moving onto the next exercise.
Try This Tabata Workout:
- Chin-ups (4 minutes)
- Bodyweight Squats (4 minutes)
- Push-ups (4 minutes)
- Burpees (4 minutes)
- Planks (4 minutes)
Start your workout with chin-ups. If you can’t do chin-ups utilize an assisted pull-up machine or ask for a spot from someone in your gym. Perform chin-ups for 20 seconds and rest for 10 seconds. Complete eight sets of this exercise. Rest for one minute before moving onto the next exercise.
After resting for a minute, move onto bodyweight squats. Perform squats for 20 seconds and rest for 10 seconds. Complete eight sets, rest for a minute and move onto the next exercise. In the same way complete push-ups, burpees and planks.
Tabata is a great workout program if you’re short on time or want to lose weight or build endurance. If losing weight is your primary goal you can include cardio exercises like treadmill, elliptical and ab exercises like crunches and leg raises in your Tabata workout.