Burn fat in 4 minutes! Tabata Training

In this era where efficiency is paramount, time and opportunities wait for no one. For office workers living in cities who race against time every day, it seems to be almost impossible to take time out to exercise and lose body fat. In addition, Taiwan is densely populated due to its small land area and limited outdoor space, so indoor exercise at home has become the choice of many people. The Huffington Post reported that Tabata Training is a high-intensity interval training method that originated in Japan and was designed specifically for athletes. However, due to its obvious effects and time-saving nature, it has become the most popular fitness method recently.

Training the core muscles can help increase the body's muscle mass, thereby sculpting the body and improving basal metabolism.

Izumi Tabata, a professor at Tokyo University of Physical Education, proposed this exercise concept. The Tabata training method advocates using as many muscle groups as possible during exercise. The main content is "high-intensity exercise for 20 seconds, rest for 10 seconds, and continue for 8 cycles, a total of 4 minutes."

In Professor Izumi Tabata's experiment, the subjects were divided into two groups. One group exercised five times a week, each time for one hour of moderate-intensity exercise, while the other group did 4 minutes of Tabata training four times a week. After six weeks of the trial, the Tabata group showed increases in both aerobic and anaerobic performance, while the moderate-intensity group showed improvements only in aerobic performance.

The Tabata training method consists of 8 cycles of 20 seconds of high-intensity exercise and 10 seconds of rest. (Photo/taken from the U.S. Huffington Post)

There are many different versions of the Tabata method, but basically all of them are aimed at training muscle groups in the body, using different methods of training and involving at least two or more exercises, alternating between them. Before you start, don’t forget to do warm-up exercises to prevent sports injuries, and try your best to do each movement within 20 seconds of exercise to achieve the best results.

Action 1: Mountain Climbing

Mountain climbing demonstration. (Photo/taken from the U.S. Huffington Post)

Imagine yourself climbing a mountain, lying flat on the ground with your back straight. First, straighten your left foot and step forward with your right foot, alternating your feet as if you were climbing a mountain, while keeping your arms straight. For an advanced version, you can also try the "single-legged" mountain climbing pose. At the beginning, keep your legs straight and support the ground with your hands. Then stretch your left foot backwards in the air, retract your right foot forward and jump back to the original position. Do this for 20 seconds.

Action 2: Squat

Squat demonstration (Photo/taken from the U.S. Huffington Post)

With your feet open and your hands holding a medicine ball in the middle, keep your back straight and slowly squat down until your knees are bent at 90 degrees. Then, when you stand up, raise your hands above your head to stretch your whole body.

Action 3: Running with high legs raised in place

Demonstration of high-leg running. (Photo/taken from the U.S. Huffington Post)

As if you were running in place, try to raise your thighs to waist level, keep your hands at waist level, and run hard.

Since this training method pays great attention to time, it is very troublesome to follow the timer when doing exercise at home. In this case, you can use the Tabata timer provided on the Internet to assist in timed training!

★《High-intensity exercise》 only takes 3 minutes a week to see results?