Lads and ladies, it’s 2019 and let’s admit it – we’ve all made some pretty overconfident New Year’s resolutions. How many of them have you kept? Have you started eating healthy food? Cut out the junk? Started getting out of bed the first time your alarm clock rings? Last question, I promise – Have you worked out yet? You did promise “a new year, a new you”. But fret not, because firstly you’re not the only one, but secondly and more importantly, we’ve got a plan for you. All you need is 4 minutes and that same motivation you had when you announced: “new year, new me!” New-you seekers, welcome to Tabata!
Scientists and bodybuilders – a seemingly strange pair – have teamed up to find the most effective methods of losing fat and gaining muscle. Their shared answer is HIIT workouts. “What are those, and why did you misspell ‘hit’?” I hear you ask. First off, that isn’t a typo, and now what you really want to know – “How can I lose weight in 4 minutes?” Tabata is the answer. Tabata is a form of HIIT (high-intensity interval training) which is made up of workouts that last as little as 4 minutes and usually no longer than 30 minutes. The exercises last for 20 seconds of intensive training with a 10-second resting period. As the resting period ends, you quickly start the next round of 20-second exercise. Now, what do you think? 20 seconds of training with a 10-second break doesn’t sound too bad. Your whole workout can last for 4 minutes, total!
Tabata And Its Many Benefits
Apart from getting your heart racing faster than a bunny’s in hunting season, Tabata also strengthens your heart. High-intensity interval training makes the heart grower stronger like other muscles in the body – after all, it is a muscle itself. But the benefits last a lot longer than that. Scientists have proven that the effect of training so vehemently continue for hours after you’ve hit the showers and stopped complaining. Imagine that? You can choose a workout that lasts between 4 and 30 minutes, and even after you finish training you will still be burning fat and building muscle.
How about trying out these Tabata exercises to get yourself on the right track for 2019.
**This is what you need**
– A mat or a towel
– A water bottle
– A timer or a watch
**This is what you need to do**
Set the timer for 20 seconds and do the push-ups for 20 seconds, then rest for 10 seconds. Next, do the sit-ups for 20 seconds and then rest for 10. Follow that with 20 seconds of squats and then rest for 10 seconds. Do jumping jacks for 20 seconds and then rest for 10 seconds. Repeat these 4 exercises one more time around and you’re done for the day! 4 minutes, that’s it!
Make 2019 Your Year
So many people fall into the trap of making resolutions that they can’t keep, don’t be one of them. Make Tabata something that you do every other day. It’s not too late to make a new year’s resolution, after all it’s still the beginning of the year, so why not make i-Tabata year?