If someone told you that’s possible to melt away body fat in just 4 minutes, surely you wouldn’t believe. Cause sounds too good to be true, right?
It’s about 4 minute workout that can melt away body fat and beat you out.
Probably thinking ‘4 MINUTES??? C’mon!’
Well, let us to introduce you to a training concept that is known as Tabata.
What is Tabata and how to do it to melt away body fat?
It got name Tabata after Japanese researcher who discovered a way to increase both anaerobic and aerobic pathways at the same time. This is an excellent training program that seems to fit across all training disciplines for athletes looking to lose fat quickly and increase their VO2 max.
VO2 max is short from volume of oxygen. It means level of oxygen consumption. During training, as you increase your effort, amount of oxygen you consume (to produce energy) also increases. However, you cannot increase oxygen consumption with further exercise, beyond maximum level – VO2 max. So you should move this boundary further more.
It is simple: first warm up, then take one (or more) exercise(s) and do it in the following manner:
- For twenty seconds, do as many repetitions as possible, or run, bike as hard as you can;
- Then rest for ten seconds
- And repeat seven more times!
As you can see this is simple and effective. Just do eight sets of “as many repetitions as you can”, followed by a brief rest of ten seconds. It’s not “eight sets of eight” for each twenty seconds, although that goal is about right. Instead it is “as many repetitions as you can do” during the twenty seconds, followed by ten seconds rest. Of course, if running, biking, or rowing, just go as hard as you can.
Best exercise options for your “melt away body fat” training
For Tabata method, the best exercise options are exercises that use the largest number of muscles such as, squats, dead lifts, front squats, thrusters, sprints, rowing machine and stationary bike; also, kettlebells work really good here.
Use the “lowest repetition number” of any of the eight sets as your measurement to compare workout to workout. If you go too heavy, that last set may be two. If you go too light, you might get around 15 repetitions or more.
When it’s about ten seconds rest – ten seconds is not talking to a friend, getting a drink, talking to the sweet girl on the bike; looking at the clock, walking back to the bar, adjusting the belt and looking around and then doing the next set. Ten second is just ten seconds! No cheating!
Why should you do this training?
Because the Tabata program might be the single best “fat burning workout” that experts know, not to mention the increase of VO2 max. It might be only four minutes training, but you seem to keep sweating and breathing hard for a long time afterwards. So let’s face it – if you can’t do 4 minutes of cardio a few times per week… you need to start knitting!
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