The Muscle Building Fat Burning Video Blog #104
With many people looking for fat burning strategies that don’t take a long time to do, I thought I’d introduce you to a forgotten art form-the Tabata Protocol. This is an extremely intense 4 minute cardio workout that burns fat.
You might be wondering how 4 minutes of cardio can help. Think about everything you’ve read about High Intensity Interval Training (HIIT). How many people are actually practicing true HIIT? In order to be doing true HIIT you need to have a period of extremely intense activity followed by a period of recovery. This means sprinting all out for 30 seconds and then resting for 30 seconds and then repeating that a prescribed number of times. By “all out” I mean just that—hold nothing back, go as fast as you humanly can. Most people do not do that at all. They set themselves up with a faster and slower interval, but they don’t go as fast as they humanly can.
The Tabata Protocol involves using an exercise (front squats, body weight squats, etc.) and doing a set of as many repetitions that you can do in 20 seconds, then rest for 10 seconds and repeat it for a total of 8 times. This is true HIIT and really burns fat. It is not something you can do daily because it is a brutal workout and really hits your body hard.
Today was a CTF interval training day. Weights combined with cardio make for a truly intense workout experience. I kept my heart rate steady at 140 BPM.
Until tomorrow…GET BACK TO LIFTING!
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