Lose weight in just 4 minutes a day with Tabata Training – HIIT Workout

High Intensity Training

What is High Intensity Interval Training?

Nothing has been proven more effective than high intensity interval training or HIIT. This is a form of exercise that incorporates a set of exercises or one exercise that incorporates short bursts of energy up to 80-90% of your capacity and a short resting/break period in between each high intensity burst. Another form of HIIT known as the Tabata training developed by Izumi Tabata in Japan, incorporates 20 seconds of exercising at 80-90% capacity and a 10 second break for a total of 4 minutes.

Why is Interval training so Beneficial?

Exercising at this intensity raises your body’s metabolic rate allowing you to burn more fat continuously for an extended period of time. Since the exercises are at a high interval, your body burns far more calories in a shorter period of time. Interval training also raises your body’s core temperature and metabolic rate so this means that you will be burning calories for a longer period of time without even working out.

How does interval training work?

Typically interval training is done by sprinting, but interval training or Tabata training can be done with one exercise. For example if you choose to do mountain climbers, you can do the entire workout doing just that. The best and quickest way to ignite the bodies fat burning abilities is to combine a few of these exercises together. Exercises such as running on the spot, mountain climbers, bicycles, pulsing squats and burpees are fantastic all round cardiovascular exercises. One word of warning though, if you have any injuries, ailments or you are overweight it is worth consulting a doctor first. If you are someone who is healthy and have not tried interval training before try starting off with using an elliptical machine or a rowing machine, both are perfect for beginners. After that try the Tabata training with just one type of exercise and work your way up to several exercises from there. If you are ready to go, the below exercises are perfect to incorporate into a Tabata training – 20 seconds on, 10 seconds off in a total of four minutes.

How long should I workout?

HIIT is designed to be the minimum most effective dosage. If you are a beginner, start off with 4 minutes using the Tabata training (20 seconds on 10 seconds off for 4 minutes). When you feel more confident step up your sets you can do two 4 minute sets back to back with a 30 second break in-between each set. Experienced people using HIIT will use the Tabata training for 20 even up to 30 minutes at any given session.

Other forms of HIIT exercises

There are numerous variations of the Tabata training. The exercises are interchangeable and you are not limited to only using the same exercises day in day out, variety is the spice of life after all! If you’d much prefer working out just using a machine such as a treadmill or elliptical you are more than welcome to.

How to keep time without losing focus

sometimes using your stopwatch or iPhone is hard, keeping one eye on the stopwatch while focusing on the exercises. Thanks to the internet there is a FANTASTIC interval timer video suited to Tabata trainings that will allow you to go hard out without having to focus on keeping track of time you can download video audio-recordings that allow you to keep track with motivational music and an inspirational coach to count you through each set. This fat melting cardiovascular workout is designed to incorporate exercises that are designed to ignite the fat burning machine. Here’s the routine below.

Running on the spot (Knees up)

TIP: If you cannot get your knees up simply run on the spot.

Mountain Climbers


Pulsing Squats

TIP: If you are experiencing some tightness in the knees or you find it difficult when you have a closer squatting stance spread your legs further apart and point your toes facing outwards slightly, this should ease up the load on your knees.


TIP: If you cannot ease into a push up, rest your knees onto the floor then ease yourself down. It is critical that you do not rush this exercise, keep in mind to have excellent form just as the video tutorial shows you.  Go ahead and give high intensity interval training a try you may want to start small and work your way up (as usual). You will have your body in a state where it is easy to burn off all the excess fat you have been carrying or just looking for another way to get fitter leaner and stronger.

If you have tried high intensity interval training before, please let us know your results in the comments section below – we would love to hear from you =)

– Merwin

Disclaimer: If you have had any previous injuries or other ailments please consult your health care profession before taking on any exercise or nutrition program.



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