Tabata – the 4-Minute Fat-Burning Miracle

Jun 15, 2018

The 4-Minute Fat-Burning Miracle Tabata Workout

 

Last week we talked about High Intensity Interval Training (HIIT) to help you burn fat which is what we all really want to do.  Well, Tabata training is HIIT on steroids and takes up much less time.  The best part is that you don’t need fitness equipment at all so you can take it on the road with you.

You know I don’t sugar coat anything so I’m going to be blunt with you.  Tabata feels like nausea, you see stars and you suck wind!   If my client is talking during a tabata set then I know they are not working to their fullest potential.  Why would you want to do such a crazy hard workout routine?  Because it works and it’s worth it!  

Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200-percent leaner) than a traditional 60-minute aerobic workout. That’s right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill.

The trick to getting all these benefits is the level of intensity. To do a Tabata, an exercise developed in the ’70’s for Japanese Olympians, all you have to do is pick a cardio activity such as running, jumping rope, or biking and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat seven more times. And when I say “as hard as you can go,” I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die.

When I first started doing these, I swear I even saw a light at the end of a tunnel. I have to really talk myself into doing the workout, but seeing the very real changes in my body has made me a believer. Adding two Tabatas per week to my workouts helped me shed 7 percent body fat in one month.

Try one of these 10 fat-blasting Tabata workouts and see for yourself. A few tips to get you started:

1) While you can do a Tabata interval with just about any exercise, start with one in which you’re very comfortable. Most people choose sprinting on a treadmill.

2) Get a good timer no matter how good you think you are at 1-mississippi-ing, you cannot estimate when 20 seconds and 10 seconds have passed when your brain is that fuzzy.  You can even download Tabata music from Spotify.

3) Get a good mantra that you can repeat in time with your footfalls for each 20-second burst. It sounds silly, but it really helps focus you on what you’re doing and not on your excruciating pain.

 

© Tina McDermott, LLC All Rights Reserved Refund Policy / Terms and Conditions THIS WESITE provides nutrition education information and is intended only to assist users in their personal nutrition and wellness efforts. Tina McDermott, LLC is not a medical organization and our staff will not give you medical advice or diagnosis. Nothing contained in this website should be construed as medical advice or diagnosis. The information generated by us should not be interpreted as a substitute for physician consultation, evaluation, or treatment. You are urged and advised to seek the advice of a physician before beginning any program.  If you are pregnant, nursing or taking any medications or have any known or unknown medical condition, please seek the advice of a physician before beginning any program. This information is not meant to replace the advice of any physician. Do not rely upon any information to replace the consultations or advice received by qualified health professional regarding your own specific situation. Any information provided by Tina McDermott, LLC should NEVER be construed as medical advice. If you have any question in your mind regarding any lingering health concern, you should seek medical assistance. If you are not satisfied with the advice being rendered by your current physician, you always have the right to obtain another medical opinion. We are not physicians or doctors. It is important for you to understand that Tina McDermott, LLC is a certified nutritional consultant and weight loss coach who is neither a physician nor a pharmacist.Tina McDermott, LLC shall not be held liable or responsible for any misunderstanding or misuse of the information contained on this website or the documents provided in it or for application of any food or food source discussed in this website.  The statements in this website have not been evaluated or approved by the U.S. Food and Drug Administration.  This information is NOT intended to diagnose, treat, cure, or prevent any disease. Your results and experience may be different from any claims or testimonials on this site.  Must be 18 or older to participate in any program. The FTC requires that we identify what a “typical” result is. Typically people never do anything with products and information that they buy, so in most cases they won’t get any results so results are not typical.   If you’re looking for results, you need to take action in changing your lifestyle and stick to the plan!