Can You Really Get Fit in as Little as 4 Minutes? The unbelievable answer is, YES! TORCH “Stubborn” Belly Fat In 4 Minutes A Day WITHOUT A Gym Membership.
By: Instagram Influncer Tim Ernst – Founder of 28 Day Fat Exterminator Challenge, Intermittent Keto Fasting, Get Lean In Quarantine, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
Lately, I’ve been telling people they don’t have to “pound the pavement” or hit the treadmill for hours on end to get fit and lose belly fat.
HIIT (high-intensity interval training) and body-weight circuits are gaining tremendous popularity. And for good reason: It works.
When it comes to burning body fat, losing embarrassing belly fat, improving cardiovascular fitness, longer does not necessarily mean better.
In fact, with Tabata workouts, it’s possible to get fit in as little as four minutes a day.
According to Japanese research, a mere >> 4 minutes of Metabolic Zone Training just 4 times a week, can improve your anaerobic capacity by 28%, your aerobic power by 15% — in as little as 6 weeks. ONLY 16 minutes per week! [1]
Tabata Workouts
Tabata is a popular form of HIIT developed by Dr. Izumi Tabata and his team at the National Institute of Fitness and Sports in Tokyo about two decades ago.
The greatest benefit of Tabata training is that it can be adapted to fit just about anyone’s fitness level, and is very effective for losing fat or specifically, belly fat.
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Tabata training consists of eight rounds of ultra-high-intensity exercises in a specific 20-seconds-on, 10-seconds-off interval.
This circuit is repeated eight times to equal one Tabata. Altogether, these eight circuits add up to four total minutes of exercise!
Dr. Tabata says, “If you feel okay after doing it, you’re not doing it right.” When he says that you must perform all-out effort for those 20 seconds, that’s exactly what he means.
In order to reap the benefits from this form of HIIT training, it’s vital that you step out of your comfort zone. And, when you go outside your comfort zone, you’re also likely to break through previous weight loss plateaus by challenging your body.
Benefits of Tabata Workouts
And, there’s more good news. Besides burning more fat and improving aerobic conditioning, some other benefits of Tabata workouts include:
- Improved insulin sensitivity
- Increased calorie-burning muscle
- Stress relief
- Logistics and convenience
Who doesn’t like efficient and effective?
Now, you really don’t have any more excuses when it comes to fitting exercise into your busy schedule.
Try something new with the Tabata protocol and get fit in as little as four minutes a day!
Tabata Workout
Here’s a short but very effective Tabata workout. You’ll perform this Tabata workout using four different exercises.
You’ll do two sets of each exercise before moving on to the next for a total of eight sets.
- 5-Minute Warm Up
- Jumping Jacks—Perform as many jumping jacks as you can for 20 seconds and then rest for 10 seconds. Repeat for a total of two sets. Rest again for 10 seconds before progressing to the next exercise.
- Bodyweight Squats—Perform for as many body-weight squats as you can in 20 seconds and then rest for 10 seconds. Repeat for a total of two sets before progressing to the next exercise.
- Bodyweight Lunges—Perform as many alternating lunges as you can in 20 seconds and then rest for 10 seconds. Repeat twice, rest for 10 seconds, then move on to the next exercise.
- Push-ups—Perform as many push-ups as you can in 20 seconds then rest for 10 seconds. Repeat twice, and you’re done!
What’s Next?
Now that you have some good information to burn fat through short exercise that you can do literally in your livign room, imagine if you were to take just 20-minutes out of your day and make more progress to losing your belly fat than anything you’ve tried in the past.
Would you try it?
I bet you would.
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