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Forget The Gym, This Unbelievable 4Minute Miracle Workout Will Burn Your
Fat Like No Other

By Nick Roy (http://www.mensxp.com/author/119-nick-roy.html),

Wednesday, 14 Oct 2015
(http://www.mensxp.com/author/119nick-roy.html)

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Dont let the thought of going to the gym

(http://www.mensxp.com/health/body-building/27646-paralympicathletes-shock-gym-trainers-in-rio-with-their-routine-and-theirexpressions-are-priceless.html) 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 Gods Wonder?

Fitness
(http://www.mens

 Shutterstock

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 youve got in you, but burns fat in a way you cant even
imagine. Intense interval training for 20 seconds and then resting for
10repeat 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

pinterest

You might wonder that if its so simple, why is everyone not doing
these Tabata workouts? Because they are ridiculously difficult, vomit(http://www.mensxp.com)
inducing and unimaginably taxing!
This training is designed to raise
your metabolism and heart rate immediately. You are performing these
exercises at an intensity thats 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 (http://www.mensxp.com/specialfeatures/today/26790-internet-trolls-called-her-boyfriend-fat-andugly-but-the-way-she-shut-them-up-is-epic.html) for hours.

Training

lto:?
ect=Forget

elievable

kout

er&body=http://www.mensxp.com/health/fitness/28011-

elievablenuteclekout Shutterstock

You have to complete each exercise (whatever you choose to do) for

r.html) 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
3. Squats
4. Crunches
5. Deadlifts
6. Sprints
7. Pull ups
8. Stairs
9. Mountain Climbing
10. Shoulder Press
11. Flys
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 topnotch to achieve this kind of fitness goal.
Its 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.
Photo: Shutterstock (Main Image)

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Saranathan Lakshminarasimhan
Manager at Tube Investments of India Ltd.

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