I know we all get a little busy and flat out don’t have the time to workout…but does this mean we should never workout?
This is the problem I want to solve with my 4 minute fat loss tabata workout.
What you say Josh!?
Tabatas are basically this really cool and fast way to get an awesome fat loss workout in just about 4 minutes and have more results than you would if you spent an hour running on the treadmill.
And I’m not making this guy up, he was a real researcher in Japan and made a HUGE contribution to the fat loss world when he introduced tabatas into our repertoires.
The Tabata Protocol, which it’s officially referred to was used by the Japanese speed skating teams and they found that those who used this training program actually increased their aerobic and anaerobic thresholds, meaning they could quickly increase how hard and how long they could skate.
Tabatas are also a great for conditioning as well. If you’re playing sports or if you’re into MMA then doing the Tabata Protocol will be a fast and efficient way for you to take your game to the next level. But one thing I have to stress, even though they only take 4-minutes to complete they are performed with MAXIMUM all-out effort. This isn’t the time to grab your juicebox and take a nap.
But to be honest and up-front with you, you’re also going to have to have some consistent diet changes if you plan on losing actual weight, you can’t out-train a bad diet and even though you’re becoming better conditioned through tabatas, it’ll be hard to see the scale go down when you’re slamming Taco Bell at night.
That being said, if you haven’t worked out since Alf was on TV then I suggest progressing your way up until you can handle these Tabata Protocols because they’re no joke. The idea is simple enough that a 10 year old can do them but if you’re out of shape like a 4-sided triangle then you’re going to find yourself hanging on to dear life.
One more excuse I’m going to knock from your list is having to go to the gym or needing a giant Boflex to do your workouts. Well this 4 minute tabata workout uses only your bodyweight and will have you losing fat fast. I’ve always been a huge fan of the bodyweight-only type of training, and if you don’t have any injuries to deal with, then it’ll totally be a great way to burn fat and build muscle.
So how does this whole tabata thing work you may ask? Well it’s basically a 4-exercise circuit and you perform 20 seconds of work followed by 10 seconds of rest. After you complete all 4 exercises you then repeat it one more time. Simple enough?
I’ve also included various level progressions for you hardcore guys out there who need that extra push. You can also do this 4 minute tabata workout at the end of your regular workout for an awesome metabolic finisher that will put you over the edge. Just keep a puke bucket nearby if you can’t take the HEAT.
And if you’re heart rate isn’t racing by the time you finish this fast 4-minute workout then let me know and I’ll literally do 100 pushups for wasting your time. Do we have a deal?
Enjoy the bodyweight tabata workout and let me know if you make it through!
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.