Many people desire for good physic and body but they don’t have time to go to the gym for long cardio workout due to the busy schedule. But don’t worry, you don’t need to spend hours on the treadmill to burn fats. All you need is four minutes to perform High-Intensity Interval Training (HIIT) called Tabata. Interestingly, it doesn’t even require huge investments for equipment and gym memberships to practice Tabata.
The Tabata training burns fats than the regular one-hour workouts and provides fast results in less time. The other benefits of practising Tabata boost the body’s metabolism and help to stay healthy.
How Does It Work?
The cardio exercise consumes much time and burns lesser calories than 4-minute Tabata workout. It is believed Tabata workouts burn up 13.5 or more per minute depending upon the level of intensity. To practice Tabata you have to choose two or four exercises that will form a good routine, easily allowing you to transition from one to the next and back. The workout requires you to exercise for 20 seconds and then rest for 10 seconds.
For instance, you could throw together below mentioned exercises:
However, the Tabata training routine is really simple, but it works best only at maximum intensity.
Exercises to add your workout regimen
Despite swimming is a fun activity but it can be an extreme workout. It will give you the same benefits of cardio exercises while working your upper and lower body muscles. To avail maximum benefits, you can combine swim strokes you know, so that you can go hard at your workout without missing a beat. Perform at least 4 strokes for 20 seconds then repeat it to complete the 4-minute cycle.
2) Jumping Jacks
This exercise has a huge impact on the muscles. To practice the jumping jack, stand with your feet together and arms by your sides. Jump and take your legs apart at a comfortable distance while simultaneously raising your hands from your sides till they extend over your head and meet. Jump back to the original position. For better result perform at least ten of these in a set of 20 seconds.
3) Push-Ups workouts Pinit
Push-ups are very effective to strengthen the upper body. To practice, push-ups assume a plank position on the floor. Bring the hand up till the shoulders. Follow this keep your toes and hands on the floor, push yourself upwards to lift the body as you exhale while lower yourself while inhaling simultaneously. For better result perform ten push-ups but at a slower pace.
4) Box Jumps
Box jumps help to strengthen your leg muscles and promote good balance. The box jumps can melt more fat than other exercises. It is very effective for burning calories.