Burning fat involves eating he althy and exercising regularly. A Japanese technique that works like lightning in burning calories is Tabata. A series of dynamically performed movements within 4 minutes is extremely effective when you want to lose extra pounds quickly.
The technique has been proven to burn five times more calories than traditional cardio exercises.
Before starting Tabata style training, it's a good idea to consult a doctor, whether you're a regular gym user or a beginner. In both cases, you will not be able to reach the desired pace in the beginning, which is normal. Do things consistently and don't overwork yourself.
Over time, you will become more durable and energetic in performing the movements. The program is 4 minutes long and is divided into eight parts. Each part is 20 seconds of exercise with 10 seconds of rest. Tabata is good to perform three times a week, making 12 minutes of total intense exercise.
Here are some sample movements that can be applied in Tabata:
- squats
- pushups
- abdominal presses
- sprint in place or in nature, maybe trail running
- jumping rope
- dumbbell pushup
- swimming
- jumps where you spread your arms and legs to the side and more
This is a sample Tabata workout plan. He will guide you on how to prepare your plan.
1st part dumbbell lift -20 seconds
followed by a 10 second break
Part 2 squats-20 seconds
followed by a 10 second break
3rd part dumbbell lift 20 seconds
followed by a 10 second break
4th part squats -20 seconds
followed by a 10 second break
5th part jump rope 20 seconds
followed by a 10 second break
6th part sprint 20 seconds
followed by a 10 second break
7th part jump rope 20 seconds
followed by a 10 second break
8th part sprint
Before every workout, it is necessary to move and warm up very well. Use physical exercises that will be easier for you to perform. Never start a workout on an empty stomach. Eat a banana or some nuts and they will give you energy. Don't forget the timer and water bottle which are important.
