If you are like most people looking to lose weight, you gained it in the first place due to work or lack of free time. You’re interested in getting fit and burning fat, but you just don’t have a lot of free time to exercise. Luckily for you, recent scientific research confirms that the fastest and most efficient way to burn fat, lose weight, and get in shape is through high-intensity exercise. The Tabata sprint routine is perhaps the most efficient high intensity exercise – with as little as four minutes, even the person with the most limited time can find the time to work out a Tabata sprint session in their day for maximum fat burning . .
The name comes from Dr. Izumi Tabata, who pioneered the HIIT (high intensity interval training) movement with his 1996 study on the effectiveness of high intensity exercise. He found that peak performance sprints, interspersed with short periods of rest, were the best and fastest ways to burn fat and get fit, even more effective than traditional low-impact moderate intensity cardio.
We now know that Tabata sprints are the best workout for weight loss. All you need is an open space, a good pair of shoes, and the motivation to work out as hard as you can for just four minutes. The name may seem confusing, but they are actually incredibly simple to perform:
1. Sprint for 20 seconds.
2. Rest for 10 seconds.
3. Repeat 7 times, for a total of four minutes of work.
And that is. It might not sound like much, but rest assured, you’ll double over in pain, sweat cubes, and have trouble breathing at the end of your workout. It only lasts four minutes, but it’s four minutes of the best weight loss workout.
You can do Tabata sprints anywhere, but here are some suggested spots to maximize your fat burning:
1. uphill – focuses more on the thighs and glutes, as well as working against gravity.
2. In the snow – the only option for some during the winter, plus it makes you work a little harder to fight gunpowder.
3. On the beach – Reduces wear and tear on your joints, plus you’ll work harder to make your way through soft sand and dunes.
4. We have a trace – take the scenic route for a more enjoyable workout, but be sure to keep an eye out for the roots and rocks.
5. We have a treadmill – Just make sure your flailing limbs don’t hit your gym buddies.
6. With a weight vest – for maximum weight loss.
But really, what makes Tabata sprints such a great fat-burning exercise is that they only take four minutes. Anyone, no matter how busy they are, can find four minutes a day to burn fat. So next time you lace up your shoes for the dreaded hour-long jog around the neighborhood, opt for Tabata sprints.
For some other ideas on how to integrate Tabata routines into your daily workouts, watch this video.