The 4 Minute Fat Loss Workout

Jonny Parr
Mar 25, 2018
2 min read

Get results in less time with the Tabata fitness method

Team!

Hope you’re all well.

I want to touch upon a highly effective fitness method that will help all you busy and short of time peeps.

It’s called, Tabata training…and it’s awesome for cooking unwanted lard.

I’m sure some of you have heard of this type of training before and have perhaps even tried it. For those who haven’t, let me delve into a bit of detail about what it entails, and why I recommend you start incorporating it into your weekly fitness regime.

To start with, we need to understand how it’s structured and fortunately, its very simple:

Pick one exercise (e.g. squats)
Do as many squats as you can for 20 seconds followed by 10 seconds rest
Repeat this for a total of 8 rounds
4 minutes total work time

That’s it. 4 minutes!

Admittedly, it’s 4 minutes of hard graft and some pain, but I promise you, the benefits are tremendous.

Tabata training can be used with a number of different exercises whether bodyweight or equipment based. The options are limitless but above all else, simple and accessible making it easy for you to get started.

What I would encourage you to consider however is selecting exercises that utilize full body movements and engage the major muscle groups of the body (i.e. glutes, lats, hamstrings, quads etc). This will elicit a higher metabolic response leading to better results.

Good examples are push-ups, lunges and of course, sqwwwaaaattts.

The Key is INTENSITY

It’s worth reiterating that intensity is key to you getting the results you want. Depending on your fitness and level of experience, you should aim to perform the exercises during the 20-second period at around 85-100% effort.

Make no mistake, the routine is difficult and may humble you in the first few attempts. The results however, make it all worthwhile!

Routines!!

I’ve included two routines below. One requires just your bodyweight and the other a TRX.

(1) Bodyweight

Bodyweight Squats
Push-Ups
Reverse Lunges
Burpees

(2) TRX

TRX Squats
TRX Rows
TRX Hamstring Curls
TRX Push-Ups

*Perform exercise 1 until you complete all 8 rounds (4 minutes)

* After this time, rest as long as you need then perform exercise 2 repeating the same 8 round format

* Aim to do all 4 exercises. Total work time in this case is 16 minutes.

Closing

You don’t need any fancy equipment or have to spend hours working out. Moreover, you can do these routines at home while watching Netflix in the background.

It’s simple, convenient and works wonders for fat loss and mental health.

Give it a shot, train with intensity, and reap the benefits!

Enjoy!

Jonny

+971502904856

jonny@jonnyparrfitness.com