When I finally got serious and decided to drop the extra pounds on me, I knew I'd have to exercise and eat healthy. It was that combination that helped me drop 50 pounds. But it wasn't always easy. This is one complaint I often hear from my readers: "How can I find time to work-out with a job, and kids, and all my other responsibilities?" Read on for the 4-minute weight-loss trick.
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I sympathize with this dilemma. It is often hard to find time for an hour-long exercise routine with a busy schedule. So today I'm going to tell you about a four-minute exercise routine that will help you burn fat–despite the short amount of time it requires. That's right, only four minutes! Everyone can squeeze in four minutes of exercise time if they choose to make the commitment.
These short, intense workouts are known as tabatas. They've become popular with women who want to workout but have limited time. The result of these workouts are improved aerobic capacity, VO2 max and resting metabolic rate. One of the biggest benefits is you'll burn MORE fat than in a traditional 60 minute aerobic workout.
This is possible due to the intensity of the training.
Choose a cardio activity such as jumping rope, running or biking. The secret is to push as hard as you can for 20 seconds then rest for 10 seconds. And I do mean HARD. Go all out for those 20 seconds. Push harder than you ever thought you could. Then repeat this seven times. Go 100 percent intensity for 20 seconds and then rest for 10. After four minutes you should be breathing hard and your heart will be pumping at full blast.
Remember, you can do this with sprinting on a treadmill or biking, but the treadmill makes it easy to have a timer handy so you'll know when your 20 seconds are up.
You'll be shocked at what an intense workout you receive in four minutes. It will be so intense you'll be tempted not to try again the next day. But do it! You might find repeating a mantra or listening to some high-energy music might help keep you moving.
Even if you have a traditional cardio workout, you might want to consider adding some tabatas to your workout at least three times a week. Stick to it for at least a couple of weeks and see how it affects your weight loss goals. Doing these short tabata workouts consistently, combined with a healthy diet of lots of veggies, plenty of icy water, lean protein, and whole grains, and it will be nearly impossible for you not to burn fat and lose weight!
This post was originally published on February 17, 2014.
Image via Corbis
