A Quick & Effective Way to Burn Fat: Tabatas


Dr. Tabata (hence the name!) is the one responsible for inventing this short and very intense workout. He showed that short bursts of high intensity training had superior aerobic and anaerobic training effects compared to longer moderate intensity training. Who wouldn’t prefer better results in just 4 minutes compared to 60 minutes of traditional cardio exercises?

Despite the benefits above, the high-intensity nature of the training will make this training “feel” a lot harder than traditional cardio exercises. Especially for individuals who are not already physically conditioned. People who are not used to training at such high intensity should start of slowly.

The benefits of Tabata training would appeal to the following groups of people:

  1. People who want to increase their athletic capacity.
  2. Individuals who want to lose weight and reduce fat.
  3. Individuals who do not have a lot of time for fitness training.

This training protocol involves performing a particular exercise (or exercises) at high intensity for 20 seconds followed by 10 seconds of rest.

This is repeated 8 times for a total training time of 4 minutes.

You could perform the same exercise for each of the eight 20-second intervals or you could perform a series of different exercises to create a 4-minute circuit training type of workout. You could also repeat the 4-minute Tabata cycle for multiple sessions. Typically, 4 sets of “Tabatas” is recommended with 1 minute of rest time in between each set for a total of a 20-minute workout.

Sample Exercises~

  1. Push-ups (can be against wall if beginner) (chest & shoulders)
  2. Triceps dips off a chair (triceps)
  3. Walking or jogging in place (cardio)
  4. Jumping jacks (cardio)
  5. Jump rope (cardio)
  6. Sit ups or crunches (abs)
  7. Plank (core & shoulders)
  8. Leg raises (outer thigh/hip)
  9. Calf raises (calves)
  10. Squats (quads & gluteus)
  11. Plea squats (inner thigh)
  12. Standing elbow to knee (waist)

YOU CAN DO IT! Just think- a 20 minute workout that feels like a 60-90 minute workout to your body! I don’t know about you, but I like the sound of a quick and effective workout!


Are YOU someone who…

  • Would love to lose weight, but you’re WAY past believing in magic pills, crash diets, and silver bullets.
  • Is not sure who to trust for nutrition advice, but you know that what you’re doing isn’t working.
  • Struggles with chronic bloat, inflammation, and digestive discomfort.
  • Has gotten used to feeling generally icky a lot of the time, but that doesn’t mean you’re okay with it.
  • Struggles with staying consistent making healthy changes, and WISH you had some sort of ACCOUNTABILITY?

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