by obi obadike
Who really likes to spend hours and hours doing long cardio attacks at the gym? And if I told you that you could get a high-intensely murderous cardio training in just four minutes from apartment - and that when you're done, would you feel you'd train for an hour? Well, the intense cardio training I'm referring to is called Tabata, and this can be done in just four minutes. Tabata is one of the most popular and spoken forms of high intensity interval training (hiit) in the world now. I call the closest four minutes.
Tabata was founded by the Japanese scientist Izumi Tabata and his colleagues, who performed a study comparing moderate and high intensity training. For the study, the first group of athletes trained in moderate intensity for an hour, five days a week for six weeks. The second group of athletes trained at high intensity for four minutes, four days a week for six weeks. His four minutes consisted of 20 seconds of intense training of all intense (170% intensity), followed by 10 seconds of rest, followed by 20 seconds of intense training, and so on, until the four minutes were high. The results? The group one saw a 10% increase in his VO2 MAX (maximum oxygen capture), but his anaerobic system has not improved anything. Meanwhile, VO2 of the two group increased by 15%, and its anenerobic system increased by 28%.
Tabata improves athletic performance and glucose metabolism and acts as an excellent catalyst for fat burning. The excess effect of post-exercise oxygen consumption (EPOC) for Tabata occurs immediately after training, then you continue to burn calories. Tabata is not easy, but it's a great way to push your body to your limit in just four minutes. It's the perfect training to do if you do not have too much time, and it's a great workout, even if you have time. You will burn an incredible amount of calories and get an anaerobic and anaerobic training of full body.
Here is a four-minute training of four minutes that I do from time to time you can try too. I advise you to do this workout twice a week, on Monday and Wednesday or Wednesday and Friday. Please remember that the 20 seconds should be made all in terms of intensity for you to actually feel this four-minute Tibata workout.
Best Fat Loss Cleanse - Tabata, An Intense Cardio Workout
You can do this four-minute Tabata workout only once, or you can do it twice on the same day. If you really want an insane full body workout, you can do it three times on the same day. I personally did it; After the first four minutes, rest a couple of minutes and then start again.
Monday, 4 minutes Tabata Workout
20 seconds of climbers; 10 seconds of rest
20 seconds of high knees; 10 seconds of rest
20 seconds of burpees; 10 seconds of rest
20 seconds of squat top cut; 10 seconds of rest
20 seconds of climbers; 10 seconds of rest
20 seconds of high knees; 10 seconds of rest
20 seconds of burpees; 10 seconds of rest
20 seconds of squat top cut; 10 seconds of rest
Wednesday 4 minutes Tabata Workout
20 seconds of suicides; 10 seconds of rest
20 seconds of fast feet; 10 seconds of rest
20 seconds of energy squats; 10 seconds of rest
20 seconds of squat speed bag; 10 seconds of rest
20 seconds of suicides; 10 seconds of rest (when making suicides, have two cones about 5 feet away and run from a cone to the next.)
20 seconds of fast feet; 10 seconds of rest
20 seconds of energy squats; 10 seconds of rest
20 seconds of squat speed bag; 10 seconds of rest
