1. TABATA - AN EFFECTIVE CALORIE BURNING WORKOUT
What if I told you, you could burn tons of cals in just a few minutes?
Wouldn’t you jump at the opportunity, and run to the gym straight away?
Then here’s how you can. One word – Tabata! One of the best HIIT format workouts out
there. It maximizes working interval and minimizes rest interval. If you follow the right
steps, you will be able to burn calories faster than any other workout. Tabata intervals are
very effective for improving all the components of fitness as strength, flexibility, aerobic
endurance, anaerobic endurance, recovery time, coordination, etc. It raises your
metabolism and heart rate immediately which causes your heart to pump faster. With
Tabata, your metabolism will stay high not only during workout, but even after your
workout. Tabata workout combines 20 seconds of intense bursts with 10 seconds of rest in
four-minute rounds.
Short and Effective!
So, let’s get started with some Tabata workouts.
1. Sprint

2. A sprint workout requires power and focus. So, run as far and as fast as you can for twenty
seconds. Sprint your heart out during these 20 second intervals and walk or rest completely
during the 10 second intervals. Some people like to run in straight lines to see how far down
or how many times around the track they can make it in four minutes. Be sure to keep
track of your time and go hard.
Four minutes! There’s simply no excuse. So drop what you are doing and get out there and
sprint!
2. Air Squat
Air Squat is an incredible secret to stay in shape. To execute an Air Squat stand with your
feet apart, directly under your hips. Place your hands on your hips. Tighten your stomach
muscles. And lower yourself down as if you are sitting. Now get back up and straighten
your legs out. Now, repeat. This workout will tone your entire body.
3. High Knees

3. Time will go slower than usual, especially with the High Knee workout. This workout will
have you breathless in a matter of minutes! Stand straight with the feet hip width apart,
looking straight ahead and arms hanging down by your side. Jump from one foot to the
other at the same time lifting your knees as high as possible. Your arms should follow the
motion. Continue for the entire 50 seconds with 10 second rest periods. Have fun!
In a Tabata workout, adequate rests between intervals is very important to reach your
goal. No need to overdo it.
But as you grow stronger and progress, Tabata workouts will become one of the top ways
you shed your unwanted fat. So, keep Tabata as a major component of your workouts
and have fun as you build strength and stamina while shedding extra fat.