Some years ago, a company came out with an exercise machine that had insane results in just four minutes per day. But the problem was the $12,000 price tag.
I will save you that money because today I will show you how to get the same results without the overpriced bulky machine. This “secret” technique might do more for you than all your other exercises combined… and give you more free time too.
But there is a “gotcha” here. That being exhaustion and tons of sweat.
The Tabata Technique
Tabata was a Japanese researcher who found a weird way to increase both aerobic and anaerobic pathways at the same time. It’s one of those weird programs that reaches across multiple areas.
This method is very simple, yet so hard that athletes tend to do it once, then never speak its name again. What is it? It’s simple: take any exercise and do it in the following way:
- For 20 seconds, do as many repetitions as you can.
- Rest for 10 seconds.
- Repeat 7 more times!
You’re all done in just four minutes!
The two top exercises for the Tabata technique are thrusters and front squats.
Before we go to those exercises, let’s be clear about what we are doing. This is not “eight sets of eight reps.” The goal is “as many reps as possible” in 20 seconds, with ten seconds of rest.
You should select an exercise that works a large amount of muscles. I recommend the front squat. Because it is easy to stop quickly and begin your ten second rest.
The front squat could be the best Tabata option. And the Tabata technique can teach you to lift better than a personal coach. In only four minutes, it’s easy to get 64 to 70 reps, which can train your nervous system better than anything else.
Your barbell should be grasped in the “front” of your body, with your fingers relaxed and the barbell on your clavicles with your elbows high. Sit down and as you go back up, you do not need to lock your knees. Just go up and back down.
For your weight, a guy with a 465lbs front squat threw up with just a 95lbs Tabata front squat. I recommend people go light the first time. Only very rare people can reach 155 pounds with this method!
Another great Tabata exercise is called the “thruster.” The thruster is among the greatest lifts no one ever uses. Take two dumbbells and hold them by your shoulders. Squat, keeping your dumbbells on your shoulders. As you go up, press the dumbbells to the overhead lock position.
Thrusters do stuff to your breathing and heart that I honestly can’t describe. But use light weight! A 35 pound dumbbell is a very hard thruster workout!
You need a wall clock for the Tabata method to be easy and accurate. Plus, watching the clock helps with focus.
You don’t need to do much after your Tabata workout. Your lungs will be on fire and you won’t feel like lifting a single 2 pound weight.
The most difficult thing about this method is staying focused during the four minutes. Stay focused on the clock!
The Tabata technique could be the top “fat burning workout” on the internet. It might just be four minutes, but it is an effective four minutes. Afterword, you will keep sweating for a long time. Also, it seems to train the body into the right method of squatting easier than any video instruction on the net.
Author: Scott Dowdy