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Diet Write
by DietWrite, Diet.com's Diet and Fitness News Reporter

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Special for Diet.com
by Stephen Cabral, CSCS, CPT, NS


Tired of long, slow, and boring cardio workouts?

I know I am. Not to mention I don't have a spare hour in my day to dedicate to my workouts.

So if you're like me and want the very best results in the least amount of time, then it's time to update your workout programs. Interval training has now surpassed steady-state cardio in almost every way and when it comes to burning fat, there's simply no comparison.

The "World's Fastest Workout" gives you the most up-to-date workout known to man.

Not too long ago the 4-minute "Tabata" interval was developed by Dr. Izumi Tabata and his colleagues at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. What the research concluded was that in just 4 minutes you can spike your metabolism and fat burning enzymes to a level that will allow you to continue burning body fat for at least 12 hours and potentially up to 36 hours later!

OK, here's how the 4-minute workout works:

Tabata Intervals consist of 20 seconds of maximum intensity exercise followed by 10 seconds of rest. This pattern is repeated 8 times for a total of 4-minutes. Dr. Tabata used a special exercise bike, but I developed this easy to remember body weight routine that you can do at home, on the road, or at your local gym.

These are the powerful exercises that will have you burning fat fast!

1. Squat Thrusts x 20 seconds
- rest 10 seconds

2. Mountain Climber x 20 seconds
- rest 10 seconds

3. High Knees x 20 seconds
- rest 10 seconds

4. Jumping Jacks x 20 seconds
- rest 10 seconds

5. Squat Thrusts x 20 seconds
- rest 10 seconds

6. Mountain Climber x 20 seconds
- rest 10 seconds

7. High Knees x 20 seconds
- rest 10 seconds

8. Jumping Jacks x 20 seconds
- rest 10 seconds

Breathe... you're done!

Remember, this isn't your typical jog in the park. To burn the maximum amount of fat and get every last drop out of your 4-minute interval you need to give an all out effort for each 20-second round.

Good luck and let me know how it went!

Stephen Cabral, author of Fatlossity, is a national health consultant for MTV, Nutritiondata, Diet.com, Gather & Edge. You can download his free report on "How to Lose Belly Fat Today!" at StephenCabral.com.

WATCH THE VIDEO!

For this video workout we'll actually go through an "uncut" 4-minute interval workout that shows the viewers how intense it is. It consists of 20 seconds of work and 10 seconds of rest for 8 rounds. I will be coaching Diet.com senior Video Producer Sarah Dussault through the 4 different bodyweight interval exercises the whole time so that the viewers can follow along on their own.

Click here to start the video!


@ 7:57am ET on June 2, 2008 ha! Now there are no excuses for not exersizing! I will have to try this!
@ 11:44am ET on June 2, 2008 Time to try this!
@ 3:13pm ET on June 2, 2008 HOLY MOLY! I need to try this!

Kristi
@ 6:54pm ET on June 2, 2008 Wow! Burn fat in four minutes? Why am I running 5k's? I should just do this!!
@ 8:19am ET on June 3, 2008 Okay...I need to see someone ELSE'S results first lol...because if this is all I have to do, then I will give up my regimen with NO regrets!! So...who's going first??
@ 9:35am ET on June 4, 2008 Okay, I'm not there yet, but it is something to work toward!!! It looks great!
@ 11:26am ET on June 4, 2008 Yes this is a great idea!!! it's hard tryn to work out for 30 min.
@ 3:29pm ET on June 4, 2008 I am guessing this is a similar heart rate burst as jumping rope. It's amazing how much you can get out of high impact exercise in a short period of time. :-)
@ 8:23pm ET on July 8, 2008 I agree with leelee929 . if someone does this first and shows me the result, i will do this =)
@ 6:28pm ET on September 17, 2008 Hi leelee, minxxy...

My name is Shawn I've been training people for years and have used Tabata 'esque protocol. Nobody does a true Tabata which were designed for Olympic athletes.

Not one of them could complete an entire session.

Having stated that...the key is to create oxygen debt in your body. It doesn't require 4-5-6- or 8 intervals initially. Simply follow the 20/10 formula.


For instance, walk out to he curb take with you a stop watch. Step up and down off the curb for 20 seconds then rest for 10 seconds.


I recommend a curb rather than a book, or a brick or something unstable. If you're adventurous enough find a hill somewhere and run up and down for 20 seconds, stop and rest for 10 seconds then repeat. The idea is only to increase heart rate to improve heart health and to improve VO2 max.

You will eventually get to 7-8 intervals of the 20-10.


Here's the fat burning aspect...

As long as you create the oxygen debt you will set your body into EPOC, excess post oxygen consumption. This means that as long as your cardio session is fairly high on intensity and short bursts, your body will continue to try and replace the oxygen that was depleted from doing the intense exercise.


This will burn "fat" calories for up to 36 hrs AFTER your exercise.

In other words..."IF" someone is doing the typical boring steady pace rowing machine, elliptical, tread mill, they would have to do 9 times the amount of work to equal the benefit of a Tabata esque routine.

Results.....


I've had clients lose 3 inches in a month, a loss of 6 lbs in a month, add muscle, have ore energy, more endurance, able to keep up with kids better and much more.


So....rather than to "wait" and see someone else's results why wouldn't you try it for yourself?!


Ask yourself...

What is it going to hurt?
What else am I going to do?
Who else can give me a better "testimonial" than me?!

And a biggie, what's it going to cost me to simply TRY IT?!


All the best,
Shawn
@ 6:54am ET on October 14, 2008 Question: If you don't have a partner, how do you keep your eye on the stopwatch whilst jumping around like a crazy person? I have a standard stopwatch and to my knowledge I can't set it to beep at 20, 10, 20, 10, 20...second intervals. Help??
@ 1:01pm ET on July 13, 2010 Crush,
go onto YouTube and search tabata timer...
There are some pretty good ones that say how long you have so you won't even have to look at the computer
@ 9:41am ET on August 10, 2010 I started the tabata workout probably 9 months ago. I was fairly decent shape to begin with but this work out kicked my fanny into high gear! I dont know what percent body fat I was before or now but I have definitely burnt fat off my body. I try to tell others all the time about how awesome this type of work out is and that you DO NOT have to work out a long time to see results! I am a busy working mom and I get up early just so i can get my work outs in.

Its funny, even when I go to the gym... most of the time i dont even use the equipment. I do the tabata workout that Stephen shows teaches here. Sometimes I substitute with other HIIT exercises. Sometimes I go four minutes, sometimes 6, 8, 10, or 12 mins.

And besides this tabata format, also highly endorse bodyweight and core exercises of all kinds.

Thanks to stephen and the exercises that he has brought to us and to Sarah Dussault for her demonstrating them for us. (Sarah, I hope I correctly spelled ur last name) :-)

And one last thing, you can buy an interval timer at gymboss.com. Awesome! makes interval training a breeze!
@ 5:15am ET on January 2, 2014 Hey,

About how many kilojoules are burnt within a 24 hour cycle with this exercise?
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