Tabata Training: Best Way to Burn Fat

Get fit in no time bruv.

A fit man stretching by the shore.
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Whether you are following a rigorous work-out regime or specific diet, they all help you reach your fitness goals. The primary goal which comes to the mind when you are starting is definitely burning fat. Whether you want to lose weight, increase stamina, gain muscles, or build on strength, they all are connected with finding out the best way to burn fat.

 

Some people follow specific diet plans, such as intermittent fasting, or keto diet to achieve that, some follow a strict cardio program, and others employ resistance work-out training and exercise to work on the muscle-building stimulus which increases the metabolism and enhances the overall fat-burning.

 

Another thing in common in all of them is they are tedious, take time, and require hell of motivation to remain consistent when you already have lots of things to do in this fast-paced world. That’s where this Tabata training comes in.

 

It is HIIT (High Intensity Interval Training) program, developed by Japanese scientist, Dr. Izumi Tabata along with his team of researchers at National Institute of Fitness and Sports in Tokyo. It’s a proven, best way to burn fat because the experiment they did involved two groups: one group trained for an hour, five days a week at usual, moderate intensity while the second group trained on higher intensity, four days a week, but with 16-20 minutes of rigorous workouts divided into 4-8 sets with 10 seconds of breaks between them.

 

This second group showed greater amount of commitment and efficiency with increase in their aerobic system, and also enhanced their anaerobic system by 25-30%. Yes, the amount of fat burned was also higher in this group. If you are looking for higher returns in short span of time, then this HIIT is just for you but like everything good in life, you will have to sweat it.

 

How it Works

The beauty of this higher intensity training program is there is no set of rules. You just have to follow the same pattern for any combination of exercises you choose.

– Work Out As Hard As You Can for 20 seconds

– Rest for 10 Seconds

– Complete 6-8 Rounds like this (4 minutes)

 

We don’t recommend drinking water in those 10 seconds, because we bet you will feel like gulping a gallon down your throat once you get in to it. Just try to relax and normalize your breathing in those tiny seconds. Do 4 different exercises following this pattern and you are done for the day, literally.

 

Example

Exercise 1: Burpees (4 minutes)

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Exercise 2: Squats (4 minutes)

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Exercise 3: Push-Ups (4 minutes)

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Exercise 4 Mountain Climbers (4 minutes)

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It’s definite, living illustration of easier said than done, of course. Don’t believe us? Try it once and let us know if you have been to hell and back.

 

Set of Exercises for You to Try

– Rope Jumping

– Rope Burpee Slams

– Pushups

– Double Unders

– Kettlebell Swings

– Kettlebell Squats

– Jumping Jacks

– Short Sprints

– Walking Lunges

And many more you can introduce as you go along.

 

The tip is to go hardest in those 20 seconds you have for each exercise, breathe in, relax for those 10 seconds, and go at it again. This will not only end up as best way to burn fat but you will see yourself gaining maximized efficiency levels, greater stamina, and will also feel the muscle strength and overall improvement in your cardiovascular fitness performance.

 

Here’s Terry Crews and the Grumpy Cat for some motivation.

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