Wednesday, January 16, 2013

Hackettstown Personal Trainer's 4 Minute Fat Loss Workout!

4 minutes to fat loss..

Is this a gimmick or is it actually legit?

4 minute workouts as I will describe below are actually extremely effective in helping you get into the best shape of your life.  By using both the aerobic and anaerobic systems simultaneously this workout puts your body through a hell of shock and increases your fat burning levels to new heights!

They call this the Tabata Method. What it is, is 8 rounds of work, doing as many reps as you can for 20 seconds, followed by 10 seconds of rest.

If you truly work as hard as possible and bust your ass during those 20 seconds, after 8 rounds, you're pretty much shot.

There have been studies performed on such workouts which show the Tabata Method to be extremely effective for fat loss.

With many various different ways to use the Tabata Method for 4 minutes of fat burning super power, you have endless options of work to keep things fresh and exciting.  One of the best ways to use this method is by doing Thrusters with two dumbbells.

Grab 2 Dumbbells and not light weight.  Grab something that challenges you.

Squat down and explode up while pressing the dumbbells overhead.

Repeat for 20 seconds.

So the workout will look like this:

Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 seconds
Rest 10
Thrusters 20 Seconds
Rest 10
etc etc etc for 8 rounds total.

Don't let go of the dumbbells and get a drink or wipe your sweat.  10 seconds goes fast.

You can do the Tabata Method 4 minute workouts with any exercise really.

Here is an example while using the sandbag:

Sandbag Squat 20 Second Work/10 Rest
Sandbag Clean and Press 20 Second Work/10 Rest
Sandbag Lunge 20 Second Work/10 Rest
Sandbag Shoulder Snatch 20 Second Work/10 Rest
and Repeat the First 4 again.

Another example with Body Weight Movements:

Push Ups 20 Seconds/10 Rest
Squats 20 Seconds/ 10 Rest
Jumping Jacks 20 Seconds/10 Rest
Burpees 20 Seconds/10 Rest
Mountain Climbers 20 Seconds/10 Rest
Jump Squats 20 Seconds/10 Rest
Squat Thrusts 20 Seconds/10 Rest
Seal Jacks 20 Seconds/10 Rest

If you're ever in a pinch for time and want to get in an intense workout, try the 4 minute workouts. If you're trying to cut the fat or improve your conditioning, throw the workouts into your routine 3 or 4 times a week at the end of the training session.  This form of High-Intensity Interval Training will super charge the fat burning in your body, work all the muscles, and increase your cardiac output. A great benefit of doing these workouts is the gains you'll see with the output of your anaerobic system. The best part? You can pretty much do this anywhere.  Try doing the body weight routine above first and build off of that. If you want to make it much more intense, skip the 10 second rest and sprint!

1 comment:

  1. It's extremely important that kids stay active. The habits they develop while they are young are the ones they tend to keep when they reach adulthood. I think you've done a great job describing this importance in a way that non-health occupational parents will surely comprehend. Great job.

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