Is Tabata Enough For Weight Loss?
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4 minute burpee tabata workout
On today’s episode of Live Lean TV, we answer a viewer question who asked, is tabata enough for weight loss?
Specifically is a 4 minute Tabata workout enough for the day?
At the end of this video post, I also share a follow along 4 minute burpee tabata workout that you can do with me.
So let’s go.
This is another episode from our #WayBackWednesday series, where we highlight the best questions from previous episodes of our #AskLiveLeanTV Q&A show.
This question is from #AskLiveLeanTV Ep. 007.
Here’s today’s viewer question:
@Agusdrd on Twitter asks: hello, is it ok to start the day with a tabata workout and keep on with normal training? Or would it be too much? Is tabata enough for weight loss?
Okay, thank you for that great question.
I’m happy you asked this because I’ve been wanting to put this post out to clear this up for a lot of people.
Over the years I’ve put out a lot of Tabata workout videos because I love doing tabata workouts.
But the perception some people have after seeing these 4 minute tabata workout videos is they think that’s all the training they have to do.
Now it’s true, you could just do that.
But honestly, it’s only 4 minutes
In other words, if you only complete a 4 minute tabata workout, it’s only going to get you so far with your results.
Now here’s what I like to do, and how I’ve always recommended you incorporate your tabata workouts into a routine that works.
How to get the most out of your tabata workouts
If you have checked out my Live Lean Afterburn 2.0 workout program, you would see that I like to use Tabata’s as workout finishers.
So the role of the tabata workout is to kick your butt after your regular weight lifting strength training workout.
In Live Lean Afterburn 2.0, the weight training portion of the workout takes approximately 30-45 minutes, and then you do the 4 minute tabata workout directly after it.
This means your entire workout is still less than an hour, and you’re getting your workout done efficiently.
Bottom line: is tabata enough for weight loss?
Completing a 4 minute workout, for the entire day, is not quite enough to really see a killer transformation.
But it can be great for beginners who are just starting and are used to doing zero minutes of exercise per day.
4 minutes is 4 times more exercise than 0, so it’s better than no workout at all.
So if you’re wondering if completing a 4 minute tabata workout in the morning, in addition to your normal training is too much, the answer is no.
Completing a 4 minute tabata after your resistance training program is optimal.
And again, this is the exact structure of my Live Lean Afterburn 2.0 training program.
So good job man.
Check out our full Live Lean TV YouTube playlist of over 35 tabata follow along workouts that you can do.
Enjoy.
All you need for this 4 minute burpee tabata workout is:
- Your body
- Interval timer
4 minute burpee tabata workout
If you’re feeling a little bit puffy or an extra layer on your belly from all the turkey and cookies, here’s a 4 minute burpee tabata workout to help you start the fat burning process.
Burpees are one of the best exercises that you can do to burn fat as fast as possible.
Are you ready?
Let’s get started.
Here’s how this 4 minute burpee tabata workout is structured:
Total time:
4 minutes.
Type of workout:
- 4 exercises
- 20 seconds of work
- 10 seconds rest
- Repeat the 4 exercise circuit twice, for a total of 8 intervals
After the 20 second work interval, take a 10 second rest, then complete another 20 second work interval, etc.
Number of circuits:
Repeat this circuit 2 times.
Exercises:
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Jump burpee push up
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: complete for 20 seconds then take a 10 seconds break before moving on to the side to side jump burpee push up. Remember to stay focused by keeping those breaks to 10 seconds.
A2. Side to side jump burpee push up
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: complete a jump burpee push up then jump laterally to the side and complete another one. Repeat for 20 seconds then take a 10 seconds break before moving on to the sprawl jump burpee push up.
A3. Sprawl jump burpee push up
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: complete a jump burpee push up but as you hit the bottom of the burpee, sprawl your body on the floor by spreading your legs wide and allowing your entire body to lay on the floor for an instant. Then explosively come back up and complete the jump burpee push up. Complete for 20 seconds, take a 10 second rest, then move on to the last exercise.
A4. Scissor hop burpee push up
Reps: 20 seconds
Rest: 10 seconds
Coaching cues: complete a scissor hop burpee push up by quickly completing one scissor hop on both legs, then complete a burpee push up.
That’s one round done
Take a 10 second rest and move directly into round two by going back up to the top, starting with 20 seconds of the jump burpee push up.
If your heart rate is not elevated by now, you’re not training hard enough.
Damn that feels good
That workout was only 4 minutes.
Anyone can fit that in to blast the fat away.
But remember, since these quick tabata workouts are short, it’s important to keep the exercise intensity high in order to kick your body fat’s butt.
Let’s go.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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