4-Minute TABATA: Burn the Most Calories in the Shortest Time – Rumored to Be the Favorite of Fat
On the road to weight loss, we often hear the phrase, 'There's not enough time to exercise because we're so busy every day.' However, this isn't always the reason for our lack of exercise, as in today's fast-paced environment, especially for women, there's a lot to handle at home after work, and it's not an easy task to schedule dedicated time for exercise. Therefore, many people simply choose dietary control to achieve their weight loss goals.
Although dietary control can help us lose weight, it cannot help us shape our body. Furthermore, overly strict dietary control can make it difficult to sustain, and we might even fall into a restrictive dieting state. Exercise not only expands our calorie expenditure but also helps us maintain muscle mass, which is more beneficial for our health. Therefore, exercise is a more recommended approach during weight loss.
Regarding the choice of exercise methods, as mentioned above, many people don't have much time to schedule for exercise, so short and efficient movements are very suitable for us living in today's fast-paced life. Therefore, many people choose HIIT, and within HIIT, there's an advanced exercise method called TABATA. Compared to HIIT, TABATA is more intense but shorter, only requiring 4 minutes. If we can schedule and fully utilize these 4 minutes, we can still achieve a high fat-burning effect.
Therefore, here's a set of TABATA workouts that can be completed in just 4 minutes. Overall, this set of exercises isn't very intense, so it's also suitable for the general public. What we need to do is to exert our full strength during the exercise. However, for people with less healthy physical conditions, we shouldn't force them. After all, health comes first.
Exercise One: Modified Squat Jump
- Stand with your legs about shoulder-width apart, keep your back straight, tighten your core, and hold your hands clenched at your chest.
- Maintain a straight back, squat down with your hips backing up until your thighs are parallel to the ground, and then stand up.
- After completing two squats, jump up during the standing process, and then bring your feet back together before spreading them to the sides.
- After standing firmly, squat down again.
- Pay attention to ensuring a straight back throughout the movement, and that the direction of your knees and feet is consistent.
Exercise Two: Glute Bridge +Glute Bridge Combination
- Lie on your back, keep your upper body close to the ground, your arms at the sides of your body, and your legs bent at the knees, with your feet flat on the ground.
- Maintain stability, use your hips to lift up, until your upper body and thighs are at the same level, and then pause briefly, contract your glute muscles, and then slowly lower your hips back to the starting position.
- Return to the starting position, bring your legs inward, bringing your feet together, and open your knees to the sides, and then use your hips to lift up to the same level as your upper body and thighs.
- Pause briefly at the top and return to the starting state, and then repeat the glute bridge exercise.
Exercise Three: Front Kick Leg Wave
- Stand with your legs slightly apart, bend down slightly, support your body with your arms at your shoulder level, and extend your hands to meet your feet.
- Bend down again and stand up.
- Raise one leg at the same time, extending your opposite arm forward to meet your feet.
Bend down again and raise the other leg while standing up.
- Exercise Four: Half Squat Lateral Shift
- Stand with your legs slightly apart, keep your back straight, tighten your core, and hold your hands clenched at your chest.
- Keep your back straight, squat down until your thighs are perpendicular, and then on this basis, move your legs side to side, or move a few steps to one side and then return to the original position, or alternately shift to the left and right.
- Pay attention to keeping your back straight throughout the movement, and that the direction of your knees and feet is consistent.
Perform a full warm-up before the exercise, adjust the exercise speed and amplitude according to your own situation, do not force it, pay attention to the details of the exercise and ensure the quality of the exercise. Each exercise 20 seconds, exercise intervals 10 seconds, 2 sets. After the exercise, don't stop immediately, focus on organizing and relaxing.
Author: Ten Month Knows
