A Tabata bodyweight workout is a good way to burn more fat in just a short time. Its the perfect workout for the busy fall and holiday season. You can't say, "I don't have time to do this workout!"
Tabata is a very intense interval training technique. It is a great way to burn more calories and fat. You will need one bodyweight exercise (like squats) and 4 minutes.
Doing this type of exercise will burn more calories and fat during and after your workout. Exercise Post-Oxygen Consumption (EPOC) causes your body to burn more calories and fat after a tough workout. Your body has to work harder to get back to its pre-exercise state.
Short burst workouts are proven fat burners and a good way to break through weight loss plateaus. Two ways you can do short bursts are:
1. Training fast. Ever wonder why sprinters are so cut and lean? You don't have to be fast to train like an athlete, just run as fast as you can. Limit long distance running and long, slow cardio sessions. Too many long, slow training sessions will waste away your muscle mass.
Among other benefits, speed and power exercises recruit more muscle fibers (mainly fast-twitch, bulky fibers) more frequently which helps the fat-burning process. Recruiting your fast-twitch muscle fibers during your workouts will give you a more lean, toned looking body.
2. Do plyometrics or jump training. These exercises improve your power output and allow you to do more work in less time. Power is defined as the ability to exert maximum force in the shortest amount of time (rate-of-force production).
Tabata bodyweight training works this way:
1. After a 5 minute warmup, choose a bodyweight exercise. Squats, squat jumps or mountain climbers work well.
2. Do as many repetitions as you can for 20 seconds.
3. Rest for 10 seconds.
4. Repeat this cycle for 4 minutes. Make sure to maintain correct form as you get fatigued. You will be exhausted at the end!
As you progress, you can add more time but keep the 2-to-1 work to rest ratio. For instance, you could do a 30 sec./15 sec. work to rest ratio.
Have a great workout today!