The 4 Minute Exercise That Will Shred Your Body Fats
If 4 minutes are all you can spare to exercise, don’t worry. That’s all you need to shred your body fats. Invest in any of these 4-minute exercises and see how your body fats disappear. And while fat-burning workouts don’t necessarily have to be spent in hours, you need to commit to any 4-minute exercise routine several times a week in order to get the fat-shredding benefits of these exercises.
Fat-Blaster For Beginners
If you haven’t had any sweat-causing activity lately, it would be wise to start with this 4-minute exercise for beginners. You can do “march in place with knees high” and “body squats” to condition your body to what it will deal with regularly. Simple moves like marching in place while lifting the knees high, make it easy to focus on the exercise routine instead of worrying about where your foot goes. Doing 4 minutes of body squats on a regular basis every day for several weeks will surely trim those unwanted body fats.
Sprinting Workouts
If your preference is running and sprinting, you need a high-intensity interval training (HIIT). This involves going at normal steady running pace for a few minute, then doing a half hour to 1 ½ hours intensity burst by sprinting at 80% to 100% of your maximum intensity. This workout should be repeated at least three times to get the desired benefit.
Tabata Sprint
Another interval workout that burns even more fat involves sprinting for 20 seconds followed by light jogging for 10 seconds. This should be performed for a total of eight sets. This 4-minute interval, according to “Shape” magazine burns more fat compared to an hour of steady-paced aerobic exercises.
Tabata-Style Routine
This involves four moves, each of which is performed for 20 seconds with 10 second rest interval and repeated two times. You need a chair, lightweight dumbbells and an interval timer. The routine includes:
- Walk-in-Place with High Knees. This is done for 20 seconds, raising your knees as high as possible. Rest for 10 seconds before repeating for another 20 seconds.
- Beginner Push-ups. This is done for 20 seconds with 10 seconds rest and repeated for another 20 seconds.
- Dumbbell Punches. Using lightweight dumbbells, do your punches holding the dumbbells for 20 seconds. Rest for 10 seconds before repeating the routine for another 20 seconds.
- Dumbbell Shoulder Press. This is done sitting or standing – lifting dumbbell on each hand from the shoulder up for 20 seconds. Rest for 10 seconds before repeating for another 20 seconds.
Notice that common to these exercise routines is the performance of the routine for 20 seconds and followed by a 10-second rest. By doing an exercise in high intensity level (100% maximal intensity) for 20 seconds and 10 seconds of rest repeating several times to complete a 4-minute time frame, you can burn more fat than other slow- and steady-paced fat-burning exercise regimen.
Want to get fit? Find out more in Coach Laura Rani Wood's Beachbody Programs.
Photo credit to: Body Building
Want to get fit? Find out more in Coach Laura Rani Wood's Beachbody Programs.
Photo credit to: Body Building
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