Tabata High-Efficiency Fat Burning Training: 8 Exercises in 4 Minutes for Daily Fat Burning

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For every obese person, how to quickly lose weight is what they all want to know. But the actual situation of weight loss may not be as fast as oneself thinks. Fast slimming is constrained by many factors, and the most basic condition is the problem of physical health. It is difficult to achieve fast slimming under normal circumstances, so in order to lose weight safely, we cannot pursue fast slimming.

If you choose to lose weight healthily, we need to do two things, which are diet and exercise. Regarding diet, as long as we ensure that the nutritional ingredients are comprehensive, the calorie intake shall not exceed the standard. In terms of exercise, it is necessary to increase the method of heat consumption, through exercise to consume the daily calorie intake, forming a calorie difference, so as to better lose weight.

In terms of diet and exercise, controlling diet is relatively easier. But exercise is more difficult, because it needs to be persisted for a long time, and every day needs to exercise, while most people would rather starve themselves to lose weight without exercise. Therefore, there are many excuses such as no time, tired, and no venue, which become the reasons for not exercising. Although many people will think so, some people will still implement it because most people know that physical health is the first priority, and only exercise slimming is the healthiest way to lose weight.

Today, the author brings a highly efficient fat-burning training, which is called Tabata.

I believe this term is not unfamiliar to fitness enthusiasts. Tabata is one of the HIIT (High-Intensity Interval Training) methods. This training method requires trainers to perform intermittent training with full force for a short time (20 seconds), and after one training, they quickly rest for 10 seconds and repeat it more than 8 times. This training can make trainers get rapid exercise in a short time and achieve the best training effect. At first, Tabata training was used for athletes, with the purpose of training professional speed skaters, and later this training method was used in composite strength and physical training. Due to the high intensity of Tabata training, it was also called “monster training method”.

Tabata is a training method that can not only be used for rapid fat burning but also to exercise other muscle parts. For example, when it comes to crunches, quickly complete more crunches in 20 seconds, this short-term rapid exercise of the abdominal muscles is also called “muscle tearing”.

Below, the author shares a group of Tabata actions, a total of 8 actions, each action must exert all their strength quickly for 20 seconds, and then rest for 10 seconds to perform another action, completing a group of actions within 4 minutes.

Action 1: In-place high kicks

① Maintain a stationary position, body naturally stretched out

② Extend the thighs alternately, and reach the ground in parallel while lowering them, hanging down the lower legs

③ Arms with the same width as the shoulders, the arm swing vertically and maintain horizontal

Action 2: Single-leg alternating skipping

① Stand naturally, pull the abdomen, and chest, and slightly spread the feet

② Shake the wrist to swing the rope, lift the front foot and land

③ Note: When jumping and landing, do not use the heel or full foot

Action 3: Inclined jump

① Stand naturally, tighten the waist and abdomen, one leg steps forward, and the other leg steps backward

② Downward into an incline, the front thigh is parallel to the ground, the legs quickly jump up

③ Alternate forward and backward feet in the air, landing and squatting down again

④ Throughout the process, keep the back straight and do not let the legs touch the ground

Action 4: Push-ups

① Lean down and straighten the back, place hands slightly wider than the shoulders

② Bend the arms and lower the chest to the ground, then restore the original position

③ Lowering should maintain a slow pace

Action 5: Wave jumps

① Stand naturally, squat with hands on the ground, and quickly extend the feet back

② Then retract the feet and quickly stand up, jumping up

③ Feet land quickly, squat down again

Action 6: Side lying hip lifts

① Lie on your side, keep your body on a straight line

② Lift your knees towards your chest, your knees close to your chest, and quickly switch your legs

Action 7: Squat jumps

① Keep the waist and back straight, tighten the waist and abdomen, the feet are slightly wider than the shoulder width

② Squat down with arms extended forward, parallel to the ground

③ When squatting, use the legs and hips to generate power and jump up, and coordinate with the arm movement downward

Action 8: Treadmill side jumps

① Stand beside the treadmill, pull the abdomen, and chest, place the left foot in the middle of the treadmill, and jump the right foot onto the treadmill, and let the left foot drop down on the other side

② Maintain the natural continuity of the action

It may be difficult for beginners to complete a group of actions in a short time. You can slowly follow the rhythm, and after adapting, increase the intensity of the action to complete the Tabata efficient fat-burning training. Although this training is very effective for fat burning, it is worth noting that for people with weak physical strength or poor cardiopulmonary function, they should operate cautiously to avoid causing harm to their health.

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