Most Effective Fat-Burning Workout, Just 4 Minutes Each Time, Can Maintain Fat Burning for a Whole Day
To lose weight and shape the body, in addition to controlling diet to reduce overall calorie intake, it is also necessary to use regular exercise to expand the body's calorie consumption, in order to open the calorie gap and maintain a negative energy balance, and to keep it up every day, our weight will gradually decrease.
Given the fast-paced lives of many people, especially those who complain about having no time to exercise, it's understandable. For office workers who work nine to six and often encounter overtime, they have almost no time to exercise. Although everyone knows that exercise can not only shape the figure and maintain the figure, but also bring multiple health benefits, time is simply not allowed. So how can these people exercise?
In fact, there are many ways to do fitness, we can take short-term, high-intensity fat-burning exercise methods, which can also achieve our goals. The most common and short-term effective exercise method is HIIT training (High-Intensity Interval Training). HIIT also has an advanced way called Tabata, which is a high-intensity interval training, its main purpose is to use more muscle groups. The training time of Tabata is also shorter, each training time only needs about 4 minutes, it can make the body continue to burn fat for a whole day, and 4 minutes of Tabata training is more effective than one hour of running.
Many people may only have heard of HIIT training and know nothing about Tabata training. Simply put, Tabata is a combination of aerobic and strength training, and its characteristics are short-term and high efficiency. Each exercise needs to be completed quickly with all strength in 20 seconds, and the interval rest is 10 seconds, then proceed to the next exercise. Generally, 4 different exercises are chosen for two rounds of training, or 8 exercises for one round. Each exercise must be completed to your limit, and then rest for 10 seconds before starting the next exercise.
Although Tabata training has a good fat-burning and shaping effect, due to its extremely high intensity, it is completely unsuitable for people with unhealthy bodies or poor exercise ability. However, all exercise is not absolute, the intensity also depends on different people. What may be high intensity for one person may be low intensity for another. So, before choosing a fitness exercise, as long as it is suitable for yourself and can be completed with all strength, instead of using high intensity to complete high-difficulty exercises, which will exhaust the body.
The author shares the following set of 4 Tabata exercises, each exercise has a low-intensity completion form (animation upper left), suitable for some fitness beginners and those who don't know if they can do Tabata training.
Action 1, Ground Deep Squat Jump
Action 2, Burpee Jump
Action 3, Jumping Jacks + Light Squat Lunges
Action 4, Small Amplitude Support Burpee Jump
Although the intensity of this set of actions is not very large, you must do a thorough warm-up before training to avoid injury and improve training effects. There is also a point to note, do not sit down or lie down during the transition between exercises, you only have 10 seconds of rest time. After the training, you must also stretch and relax, do not lie down suddenly.
In addition, although this type of training has a very high fat-burning efficiency, it must be clear that not everyone is suitable for doing it. During Tabata training, if you feel uncomfortable, stop immediately. Special reminder, some people with poor health or poor cardiovascular function, the author suggests not to try this training. It's important to know that there are many ways to lose weight for yourself, but body health is the priority!
