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4-Minute Fat-Burning High-Intensity Workout

Burn more fat, fast with this HIIT, tabata-style workout.

By Mehmet Edip

We all live busy lives and there are a lot of people who claim that they simply dont have time to go to the gym for a long cardio workout or strength training routine. The good news is you don't need to spend hours on the treadmill or elliptical to burn some serious fat. All you need is four minutes.

The type of training I am referring to is a different form of High Intensity Interval Training (HIIT) called Tabata. The basis of Tabata Training is four minutes of intense interval training/circuit training. A good example is sprinting for 20 seconds and then walking for 10 seconds - Repeat 7 more times for a total of 8 sets (which equals approximately four minutes).

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Tabata Training can be done with a number of different exercises. The idea is to use an exercise that gets the whole body involved, or at least the major muscle groups. Tabata Training can be done with barbells, dumbells, kettlebells or just bodyweight exercises. 

A study by Japanese scientist Dr. Izumi Tabata, who founded Tabata training, found that high intensity training improved VO2 max (or your maximal oxygen consumption)  by about 14%, while anaerobic capacity improved by 28%. These effects will help you shed those extra pounds of fat, while also building lean muscle. 

If you want to add tabata to your weight workout, simply pick four barbell exercises that you can easily transition between. Perform the first exercise for as many reps as you can in 20 seconds, rest 10 seconds, then perform the second exercise as fast as possible for 20 seconds. Rest for 10 seconds, and repeat this process for the remaining exercises.

Get four sample Tabata workouts on the next page >>

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