Don’t let the thought of going to the gym or the sight of that treadmill or elliptical deter you from losing weight. Because turns out, it really just takes 4 minutes to pump up your fat burners!
What Is This God’s Wonder?
Presenting to you the Tabata Training protocol, a very different form of High Intensity Interval Training (HIIT) whose basis is merely two things—4 minutes and a very intense circuit training, that although requires you to give all you’ve got in you, but burns fat in a way you can’t even imagine. Intense interval training for 20 seconds and then resting for 10—repeat 7 more times for a grand total workout of 8 sets for 4 f*#ing minutes!
According to a study by Japanese scientist Dr. Izumi Tabata, on whom this protocol is named, it was found out that this high-intensity workout can increase your aerobic capacity and anaerobic capacity by 28 percent, VO2 max (basically your maximal oxygen consumption) by 14 percent, and above all, help you burn that extra fat while also building your lean muscle. Done, right? Wait a minute, not so soon!
The Science Behind It
You might wonder that if it’s so simple, why is everyone not doing these Tabata workouts? Because they are ridiculously difficult, vomit-inducing and unimaginably taxing! This training is designed to raise your metabolism and heart rate immediately. You are performing these exercises at an intensity that’s so high, your body has to work double the time to keep it up. This will also cause your heart to pump fast and your metabolism to jump, which is a good thing if your intention is to lose fat ASAP. This jump will cause your metabolism to stay high during as well as after the workout. This ultimately means that your body will be burning fat for hours.
You have to complete each exercise (whatever you choose to do) for 20 seconds taking as many reps as possible in that time, rest for 10 seconds, and then, move on to the next exercise. Rest for 10 seconds and repeat this process for the remaining exercises. Choose 4 kinds of exercises, do them for 20 seconds each (a total of 80 seconds) while taking a 10-second break after every exercise (40 seconds). Two sets of these. Got it?
Lists of Exercises That You Can Try
1. Bench Press
2. Sit ups
7. Pull ups
9. Mountain Climbing
10. Shoulder Press
12. Leg raises
13. Calf raises
Tread With Caution
Firstly, always warm up before you begin these high-intensity Tabata workouts.
This training is definitely not for beginners. They are best for advanced exercisers who are comfortable with the high-intensity workouts.
Like we said, as the exercises are mostly high-impact, high-intensity, there is a greater risk of injury involved. You can start by making yourself fit for this kind of training, and of course, mentally prepare yourself too.
Your choice of exercise should be the one that uses a large number of muscles for a higher impact. Also, your nutrition levels should be top-notch to achieve this kind of fitness goal.
It’s perfectly normal to feel soreness during the first week of this training. However, fret not because your body will automatically adjust itself after a week or so.