Luke Hines

Create your own workout

Create your own workout

If you followed my exercise program over the 10 weeks you’ll know I am a massive fan of tabata workouts, just 4 minutes of exercise and  the result? Instant fat loss! Sounds simple right? Well read on to find out how it works and what you really have to do to lose excess body fat.

If you followed my exercise program over the 10 weeks you’ll know I am a massive fan of tabata workouts, just 4 minutes of exercise and  the result? Instant fat loss! […]

Basically the big promise of a tabata workout is the fat loss you will achieve in only 4 minutes of exercise output. It doesn’t sound like much hey? And it certainly sounds better than slogging it out on the elliptical for 2 hours in the gym.

So can the body of your dreams be achieved in only 4 minutes? No. No it cant. But I’ll show you how you can by implementing the famous 4 minute tabata workout.

For those who are wondering and if you didn’t quite get the grasp of it over the four weeks, I am not talking about some delicious Japanese dressing. Let me give you a brief background on this high intensity interval training (HIIT) phenomenon. In 1996, Dr. Izumi Tabata compared the effects of 60 minutes of moderate-intensity steady-state cardio to 4 minutes of ultra-intense cardio intervals (HIIT) consisting of 20 seconds of all-out effort followed by 10 seconds of rest. He found that the shorter workouts were equally effective in improving aerobic capacity and more effective in increasing anaerobic capacity. Which basically meant, leaner, stronger and faster in less amount of time! Win right? Well there’s a few mistakes people are making that are preventing them from achieving their goals.

Most importantly, you need your diet finely tuned, because no amount of exercise can out train a bad diet. So make sure you are nourishing your body with all the great food on The Paleo Way 10 week program.

If you have got your paleo way eating sorted, tabata training can help you lose fat faster than many traditional forms of exercise. There is a catch though, you need to know how to perform it properly.

First problem! People aren’t doing enough of them. You see, on their own, they’re too short. The reality is you can only burn so much energy in 4 minutes (about 70 calories to be exact, not enough to make much of a difference to body composition), regardless of how hard you push yourself.

Second problem! People aren’t pushing themselves hard enough in that 20 second all out period of work. It has to be your maximum effort.

So, where to next then? How can we lose our gut in 4 minutes?

Perform the tabata workout 4 times in a session. So incorporating a stretch and cool down you have 20 minutes of solid sweating that is guaranteed to burn some serious fat.

Promise yourself you will absolutely push to your limits! There cannot be a half arsed version of tabata. Either do it properly or don’t bother because you won’t see the results you deserve if you don’t push yourself hard enough.

Trainer Luke x

Create your own Tabata:

Tabata training is truly a phenomenal tool for burning fat, but it doesn’t come easy, you really need to work hard for the real results. If you’ve already got a good level of cardiovascular health then the tabata might be what you need to get to the next level of your results. If you’re relatively new to exercise, however, I recommend you start with something a little safer and easier like traditional high-intensity interval cardio and work your way up to being able to handle tabata training.

What types of exercise:

In terms of exercise choice, your best choices are going to be rowing, sprinting, and big bodyweight movements like jump squats, burpees, high knees, and mountain climbers. You want to be using as many body parts at once, lots of compound movements. If you cant perform those movements due to age or injury, then choose whatever other forms of cardio you can perform safely like the exercise bike, stepper and/ or treadmill etc.

Create a Circuit:

Keeping to the set up of 20-second high intensity intervals with a 10 second rest period, create a really dynamic and interesting circuit for yourself.

You’ll find a spreadsheet in our Knowledge Library that you can use to lay out your workout.

Be sure you warm up properly before hand and stretch well afterwards.

Enjoy!

By Luke Hines

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