4 minute Tabata workout routine – We all wish to be fit, but the lack of time and inclination towards working out or exercise routines beats it all. The leftover enthusiasm is brutally murdered by the mounting digits on gym membership fee.
No more talks!
Here is some hardcore action that promises results in shortest span, if you follow diligently.
All you need is some awesome willpower, 4 minutes from your day and you can get that celeb like dream body!
No, we are not going to run a Teleshopping Fat Burning Product Commercial here, not even imitating that.
We are talking about a magical freestyle workout that you can do at your home without the help of any fancy equipment or a physical trainer.
All you need is just 4 minutes and a workout mat.
The magic is called TABATA!
Yes, this workout is a form of High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.
What Exactly Is The Game Plan To Tabata?
Well, it involves a lot of physical strength and huge amount of concentration. You’re supposed to do twenty seconds-yes, I said twenty seconds of really, really, really intense aerobic exercise. Then you’re going to stop and do nothing at all for ten seconds. Then you will pick-up your exercise again, and keep it ramped up to the ultimate level for next twenty seconds. Then you get ten seconds to get back to feeling like a human again. And then you’ll be doing that maximum intensity stuff again, for twenty more seconds, and when the timer gets off, you catch your breath for exactly ten seconds. You just have to keep on with this rhythm, until you’ve done 8 rounds of twenty-second bursts of fat torching radically intense exercise.
Whole Magic Lies In Creating The Anaerobic State For The Body
Anaerobic literally means “without oxygen” where one should be will be gasping for breath, and often feel like you are unable to catch your breath. This is the ideal zone for fat burning, increasing endurance and stamina and strength training for the muscles. In the Anaerobic state the body begins to use carbs for energy instead of fat. In the past, fitness experts have advocated the “fat burning zone,” which, basically equates to 1 hour of steady cardio, such as, that on a treadmill or exercise bike. This slow, methodical cardio process had become old news since science has shown that intense work intervals followed by short rest periods is what facilitates what is known as the anaerobic state, and this exact state is what allows for the most fat burning.
HIIT is one of the most well-known and widely used protocols to create this anaerobic state, though, Kettlebell training does it as well. But, Tabata really takes it up a few notches and includes some of the most gut wrenching, breath catching moves with the shortest workout time that results in maximum fat loss, extreme metabolism boost and consequent calorie burning for hours after the workout is over.
You just have to make sure that you are not suffering from any cardio or hypertension disorders. Better still, have a regular body checkup done from your family physician before taking up Tabata.
Choose The Right Exercise Moves
Whether or not you have been working out earlier, you should be able to choose the right moves for your Tabata routine, depending upon your personal physical state. In the starting days, choose the moves that you are comfortable with, such as squats, lunges, pushups, and jumping jacks. Choose the one you are completely familiar with and do it on your own without any help. If you have never done any exercise previously, you can watch a couple of videos online and learn some easy moves in the beginner stages. You can also do some mock-up Tabata sessions at a more normal level, just to get yourself used to the way it works. Once you get a grip on it, you can take a step forward and choose higher intensity moves such as Burpees.
Always remember that form is very important in body weight exercises, and if you start by trying to go fast, or aim for too much intensity outside of your fitness level, you’ll lose out in form and the exercise will be of little value. Be slow, yet be steady to reap the maximum results.
You would definitely need a stopwatch or some workable way to measure the working out seconds and interval seconds. There is also a free Tabata App available for downloads for androids and iOS devices.
When the counter starts, start doing the exercise move you have chosen. Do it as if your life depended upon it, as if there was an atomic bomb about to go off and will blow everything to bits if you did any less than the maximum number. When twenty seconds are up, stop. Wait ten minutes, and then go at your fastest, most intense pace again for twenty more seconds. When you’ve done eight twenty second sessions you have completed your fat-torching Tabata workout routine.
It is pure magic, trust me, follow Tabata for a week and share the reviews with me.
You would already be flying by the end of the first week, I can bet on that.