The Four Minute Workout

Yes you read right Fit Girls, I haven’t gone mad, there is actually a workout that can be done in four minutes that will have you dragging your heels and begging for mercy.

Welcome the tabata. The tabata protocol was developed by Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. Dr. Izumi discovered that high intensity aerobic training done for four minutes burns just as much fat as moderate aerobic workouts done for forty five minutes. He found that a ratio of 2:1 (high intensity to medium intensity) done for a total of 8 cycles is more effective at fat burning than a steady-state cardio routine done at medium intensity. The high intensity work time is for 20 seconds followed by the medium intensity work time of 10 seconds, taking a total of four minutes over 8 cycles.

We’re going to use it for resistance training to get that extra burn!! So you need: just one exercise; you; and a kick-ass attitude. Now you don’t want to choose something piddly like a bicep curl, you want a full body compound movement like a kettlebell swing or a dumbbell squat with a press. Make sure your nice and warmed up cos you’re about to work your arse off!

Tabata: (20 seconds hard, 10 seconds relaxed) x 8

We like working it to Madonna’s ’4 Minutes’ track, it’s so relevant and so motivating ladies. At 50, we don’t want her arms, but you gotta admit, the girl looks good no?

Let us know how you get on!!!!

Related posts:

1. The 6 Week Pink Challenge – Week 2 Workout
2. Why you shouldn’t run a marathon to “lose weight” – The hierarchy of fat loss Part I