Select Page

TABATA TORTURE – Torch Belly Fat in 4 Minutes

TABATA TORTURE – Torch Belly Fat in 4 Minutes

No Equipment, Fat-Blasting, Full-Body

TABATA WORKOUT

Many had been asking me if they can replace hour long boring cardio exercises with something which challenges there endurance and takes there weight loss to a whole new level.

The answer is TABATA WORKOUTS – A form of High Intensity Interval Training, which accelerates your fat burn and builds lean muscles.

This high intensity interval training will challenge your endurance to the levels that you can’t imagine. This form of workouts, are performed in short bursts of high intensity body weight exercises taking micro breaks.

Advertisement

Dr. Tabata says, “If you feel okay after doing it, you’re not doing it right.” When he says that you must perform all-out effort for those 20 seconds, that’s exactly what he means.

[Free – How to lose weight quickly overnight? Get – 10 Simple Belly Flattening Secrets. Tips for a Firmer Tummy that you can do in 60 Seconds]

WHAT IS TABATA TRAINING

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata training consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.

While long cardio workout can actually be harmful for your body, this form of short yet high intensity workouts proves to be a two sided sword.

Tabata has more impact on both Aerobic (Cardiovascular System) and Anaerobic (Muscular System) as compared to other form of workouts.

Tabata is designed to burn fat and build muscles at the same time, without spending hours on your workouts.

 

Personal trainer helping a young woman lift weights

TABATA WORKOUT

Each exercise in a given Tabata workout lasts only four minutes, but it’s likely to be one of the longest four minutes you’ve ever endured. (Active)

The structure of the program is as follows:

  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds

You push yourself as hard as you can for 20 seconds and rest for 10 seconds. This is one set. You’ll complete eight sets of each exercise.

You can do pretty much any exercise you wish.

You can do squats, push-ups, burpees or any other exercise that works your large muscle groups.


Advertisement

Kettlebell exercises work great, too.

An example of a Tabata workout looks like this:

  1. Push-ups (4 minutes)
  2. Bodyweight Squats (4 minutes)
  3. Burpees (4 minutes)
  4. Mountain Climbers (4 minutes)

MOVE 1 – 

Start with push-ups.

Perform them for 20 seconds at a high-intensity.

Rest for 10 seconds, and then go back to doing push-ups for 20 seconds.

Once you complete eight sets of push-ups, rest for one minute.

MOVE 2 – 

Next, move on to squats and repeat the sequence of 20 seconds on, 10 seconds off.

MOVE 3 – 

Once you finish eight sets of squats, rest for one minute, and then do burpees.

MOVE 4 – 

After burpees, finish the workout with mountain climbers.

Tabata is great to get a quick workout in if you’re short on time, you need to switch up your routine, or you want improve endurance and speed. Incorporate this type of workout into your fitness routine and produce results.

 

BENEFITS OF TABATA 

Tabata challenges you and tests your endurance levels to the fullest, and forces you to step out of your comfort zone.

This form of workouts are best to break the weight loss plateaus.

Good News – Tabata while burns fat and builds lean muscle at the same time have other health benefits too.

  • Doing Tabata, will improve your Insulin Sensitivity – (A major reason for fat formation)
  • You will burn more calories as compared to hour long workouts
  • It helps in stabalizing the stress hormones – Cortisols. Hence, try a Tabata sesssion whenver you feel stressed out. Believe us, you will feel great only in 4 minutes.
  • CONVENIENCE – These workouts can be done anywhere, all you need a small free space enough for your body to move freely. Without any special equipments, you can get

TABATA WORKOUT VIDEOS

TABATA FOR BEGINNERS

TABATA GYM SESSION

 

Andrea Ager’s Super Power Tabata Workout  

 

 

Dr Sara Salmon – Tabata Torture 

 

 

 



Want More Stuff Like This?
For the best fitness content straight to your inbox
Subscribe
Give it a try, you can unsubscribe anytime.

Disclaimer:The materials and the information contained on this website are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos/website is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.

About The Author

Kelly

Kelly is the content director at slickweightloss.com, and a Certified Health Coach, Certified Metabolic Typing Advisor and Master Gardener. With an extensive knowledge of whole foods and wellness, Kelly has authored over 2,000 articles and numerous e-books. She presently lives in the mountains of Arizona where she enjoys hiking, biking, gardening and pursuing a healthy lifestyle with her three daughters and numerous animals.

Advertisement

We Recommend

Trending

Recent Videos

Loading...

Pinterest

Want More Stuff Like This?
For the best fitness content straight to your inbox
Subscribe
Give it a try, you can unsubscribe anytime.
Close
Hello!

We Aren’t Instagram Fitness Heroes
We Are Normals Trying to Get Better
........
LOSE WEIGHT & BUILD MUSCLE
Together as a Team
JOIN THE TEAM
TIPS  - MOTIVATION - FREE STUFF
close-link
GO

Pin It on Pinterest