Its early Sunday morning and I am back with another 4 minute circuit that will help you get in incredible shape if you follow my guidelines.
The ‘Sexy Slim Down Circuit’ will help melt raise your metabolic rate, get you fitter and MELT off that unwanted body fat.
Can this all be achieved in 4 mins?
Yes, 4 mins can be completed every day and once your fitness improves all you need to do is up the intensity, aim for more reps in the 20 secs or add more minutes to your circuits.
Today is going to be one of the most simplistic workouts you will ever see me write but if your struggling to get to the gym because of your busy lifestyle looking after the kids, cooking diners and getting the washing done etc. try this out and you will be amazed.
The aim of the workout is to increase the heart rate, burn calories, get you up and moving while producing some serious metabolic fat burning.
Todays Workout is going to be completed in Tabata style.
What is Tabata?
Tabata was created by Professor Tabata and has become a ground breaking tool on helping people reach their fitness goals in only 4 minutes. He is a world renowned expert on exercise physiology and responsible for some ground-breaking work on diabetes prevention as well his amazing work with stroke and heart disease patients.
The protocol calls for participants to work at maximal effort for 20 seconds followed by 10 secs recovery. During Tabata this is repeated for a total of 8 rounds equalling 4 minutes.
I know what you are thinking can it really work in just 4 minutes?
The answer is YES and the research by Professor Tabata has proven it.
There is one big ‘BUT’ for the 4 mins to be 100% effective the 20 secs work phase needs to be completed MAXIMALLY.
That means you are working as hard as you can for a full 20 secs, no slacking off, no going to the toilet, no checking your phone, no looking around you and no stopping for 5 secs to catch a breath that is what your 10 secs rest is for.
If its your first time exercising you may not be able to work maximally and may have to take your foot off the pedal slightly but if you continue to do this short 4 min workout everyday you will see improvements over time and you will get the most out of it.
A simple way to measure your fitness and strength to see if you are improving is count how many times you completed the exercise in the 20 secs and try and improve it each time. It will be impossible to go up on every set and on every workout but try your best and you will find a level that is challenging for you.
THE WORKOUT TABATA STYLE 8 ROUNDS OF 20 SECS ON AND 10 SECS RECOVERY.
1. BURPEES- I have yet to meet a person who has said me “YES I LOVE BURPEES” haha! There is a reason for that, they are hard.
People don’t like hard exercises they enjoy the easy sh**. They want to come to a class sweat a little and go home with enough energy to eat a take-away and a cake.
BUT
They are extremely effective and if done correctly and in short bursts they can actually help build muscle, burn fat and improve explosive power in the arms and legs.
REST 10 secs
Repeat the same exercise until you have completed 8 total rounds equalling 4 minutes.
It is only 4 mins out of your day, give it a go and let me know how you get on.
But Daniel its only one exercise that won’t be very good, all I am going to say is try it every day for a week.
Try to improve each day, get an extra burpee done or try to maintain the same the whole day through the session.
Good luck
If there is enough interest I will put a video up of me completing 4 min session.
Check out the other 4 min workouts here:
Click Here >>>>4 Min Fat Burner Workout<<<<
Click Here >>>>4 Mins To Sexy ABS<<<<
If you would like a FREE consultation do not hesitate to contact me on 07731312118 or fill in the contact form by clicking on the link www.nolimits.fitness
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