woman on treadmillWhen I finally got serious and decided to drop the extra pounds I was carrying around, I knew that I'd have to exercise as well as eat healthy. It was the combination of a good, healthy diet and consistent exercise that helped me drop 50 pounds. But it wasn't always easy. This is one complaint I often hear from my readers:  "How can I find time to work-out with a job, and kids, and all my other responsibilities. I'd love to work-out, but I simply don't have the time to go to the gym four or five times a week."

I sympathize with this dilemma. It is often hard to find time for an hour-long exercise routine with a busy schedule. So today I'm going to tell you about a four-minute exercise routine that will help you burn fat--despite the short amount of time it requires. That's right, only four minutes! Everyone can squeeze in four minutes of exercise time if they choose to make the commitment.

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These short, intense workouts are known as tabatas. They've become popular with women who want to workout but have limited time. The result of these workouts are improved aerobic capacity, VO2 max and resting metabolic rate. One of the biggest benefits is you'll burn MORE fat than in a traditional 60 minute aerobic workout.

This is possible due to the intensity of the training.

Choose a cardio activity such as jumping rope, running or biking. The secret is to push as hard as you can for 20 seconds than rest for 10 seconds. And I do mean HARD. Go all out for those 20 seconds. Push harder than you ever thought you could. Then repeat this seven times. Go 100 percent intensity for 20 seconds and then rest for 10. After four minutes you should be breathing hard and your heart will be pumping at full blast.

Remember, you can do this with sprinting on a treadmill or biking, but the treadmill makes it easy to have a timer handy so you'll know when your 20 seconds are up.

You'll be shocked at what an intense workout you receive in four minutes. It will be so intense you'll be tempted not to try again the next day. But do it! You might find repeating a mantra or listening to some high-energy music might help keep you moving.

Even if you have a traditional cardio workout, you might want to consider adding some tabatas to your workout at least three times a week. Stick to it for at least a couple of weeks and see how it affects your weight loss goals. Doing these short tabata workouts consistently, combined with a healthy diet of lots of veggies, plenty of icy water, lean protein, and whole grains, and it will be nearly impossible for you not to burn fat and loss weight!

Image via Corbis

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About the author

Ingrid is a holistic health coach, personal trainer, fitness motivator, and wellness author. After finding the key to losing 50 pounds in 90 days, she wants to share how she did it with her free course 9 Simple Secrets I Used to Melt Away 50 Pounds

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Add Comment How do you make it work with your other responsibilities?


Definitivamente su revista, no es latina...la mayoria de sus comentarios es en ingl'es. Cambi'en su nombre..!

 

 

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