Burn Fat Quickly With This Workout That Takes Less Than 5 Minutes

“In a time where most people are searching for an efficient and effective workout, high-intensity interval training (HIIT) techniques such as Tabata are ideal.” – Kristina Earnest, PT, NASM

There have been so many “cutting-edge” workout routines produced in the last decade-plus that it’s hard to keep track. Most of these routines – usually sold as some type of product for a profit – soon head into the “bargain bin.”

Then there are fitness methods developed using on actual, objective science; high-intensity interval training, or HIIT, is one such method. CrossFit is perhaps the most universally recognized name that incorporates HIIT training, and the company has been a tremendous success.

CrossFit was also developed 20-plus years after Dr. Izumi Tabata, a Japanese scientist at the National Institute of Fitness and Sports in Tokyo, discovered a superior method of HIIT. It wasn’t until 2013 that Dr. Tabata licensed-out his method for commercial use – a home workout DVD simply coined “Tabata.”

The Tabata Method

The Tabata Method can be explained using a few bullet points:

Only one exercise is required, though you may choose to combine exercises.
Both strength and aerobic exercises are used.
The method integrates more intensity than traditional cardio.
The method targets more muscles groups than traditional cardio.
One workout takes four minutes.

The basic idea behind a 4-minute Tabata workout is:

– Choose any exercise (or combine exercises)

– Work out as hard as possible for 20 seconds, and rest for 10 seconds (this is one set)

– Complete eight sets

Research shows the effectiveness of just one 4-minute Tabata workout:

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The (first group) worked out five days a week for a total of six weeks; each workout lasted an hour. The (second group) worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set).

The results: Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed (a much higher growth) in their aerobic system than Group 1, and increased the anaerobic system by 28 percent.

In other words, a regular 4-minute Tabata regimen demonstrated greater aerobic and muscular benefits than a 60-minute regiment – all while exercising one less day per week.

Workout options

Another terrific aspect of Tabata’s method is in its flexibility; allowing the individual to choose which exercise(s) to perform.

As your fitness level improves (which it will), you may want to increase from four minutes to eight minutes; 8 to 12, 12 to 16, and so on. No problem. Simply add another exercise to your routine, and you’re good to go.

Here are a couple of pieces of advice before you get started:

(1) Choose an exercise that you’re comfortable with (have done before)

(2) Have a good, quality timer to keep track of seconds

(3) This workout is difficult – even at the 4-minute level. Your body will be “screaming” for you to stop. It helps to have a mantra/saying/quote to remember to keep yourself motivated.

Burn Fat Quickly With This Workout That Takes Less Than 5 Minutes

As mentioned, you can choose pretty much any activity you’d like. Pushups, mountain climbers, bodyweight squats, and burpees are all favorites. If you’re a lifter, you may incorporate weights into your workout; the same goes for kettlebell users. (Note: if lifting, choose a lighter weight as you’ll fatigue quickly).

First, choose whether you want to do cardio or lift. Second, get your circulation going by doing a light 5 to 10-minute warmup on a stationary bike (optional, but recommended); if no access to a bike, do some dynamic stretching or light calisthenics.

Here are some basic exercise recommendations:

– Pushups

– Mountain climbers

– Bodyweight squats

– Burpees

– Jump squats

– Lunges

– Kettlebell swings

– Sprints

Here are some intermediate-to-advanced exercise recommendations (as these are easier to perform following video instruction, we recommend using a search engine to see appropriate technique):

– Lateral lunge to knee drive

– Lunge Chop

– Mountain climber to single leg pushup

– Skater to curtsy lunge

– Squat thrust to lunge jump

– Russian twist

– Plank with Row

As always, please be safe when attempting any new exercise program. Checking with your family doctor before beginning HIIT training is a good idea, as well.