Harness the amazing power of a 4-minute Tabata to shed fat, improve cardio gains, and build quality muscle!
Most people still believe getting lean and fit involves cardio. If you’ve been paying attention to the previous posts, the best ways to speed up fat loss and make muscle gains in less time is a high-intensity interval training with short recovery periods.
HIIT protocol called Tabata
Tabata maximizes anaerobic and aerobic capacity in a beastly workout that takes only 4 minutes. It’s a brutal session in which you push all-out for 20 seconds followed by 10 seconds of rest, for 8 repetitions 4 minutes total. THe protocol is based on research completed by Japanese Izumi Tabata, PhD, MD, in the mid-1990.
The Holy Grail of fitness
Tabata really is the Holy Grail for people looking to see crazy results in a short amount of time. Let’s explore the protocol and learn how you can harness its power. Compared to steady-state cardio, Tabata is a true winner. With lactic acid building up and your body screaming, the 4-minute program will test you like few other protocols can.
But what’s the real secret?
Tabata significantly increases the amount of oxygen consumed post-exercise for up to 24 hours or more. In other words, it boosts the total number of calories burned due to an elevated resting metabolism, making you burn more energy even in a relaxed state. The lactic acid build-up induces hypertrophy an stimulates muscle growth. Fat burning and muscle gains? What more do you desire from a 4 minute workout 🙂
3-5 times per week
Choose compound exercise that recruit larger amounts of muscle over a single-joint moves. Bodyweight exercises are convenient en effective. Push yourself hard but keep your reps clean. Perform 12-15 reps with good form but make sure to stick to the timing. Check out the multiple free iphone or android apps that are available and can assist you in your Tabata endeavour.
Don’t be afraid, You’ll make progress and keep boredom at bay 🙂