How to slim your stomach and strengthen your muscles in 4 minutes

How to remove your belly and strengthen your muscles in 4 minutes

A quick workout that won’t require any equipment.

Those who often do fitness at home are probably familiar with such a workout system as tabata. This is a fast and effective program that allows you to keep your body toned and not spend hours in the gym. In the current time it is more relevant than ever. Together with blogger Arseniy Kim, we share a short but hot program.

What is tabata?

We have already told you that this high-intensity training technique was developed by Professor Izumi Tabata and his team of researchers in 1996. At that time, they conducted an experiment in which two groups of people trained for six weeks following different strategies. The first group exercised five days a week for an hour at moderate intensity, while the second group exercised four days a week for four minutes at high intensity. As a result, the second group had a better overall performance: they showed progress in both their aerobic and anaerobic systems.

Nowadays, such workouts have become very popular due to their short duration and effectiveness. One tabata-round does not take more than four minutes: it consists of 20 seconds of intense load at the limit of possibilities, 10-second rest and 8 repetitions of this cycle. If one cycle is not enough for you, you can rest, let your body recover and start the next one.

Workout Plan

You need absolutely nothing to start the class. Set a timer in front of you and start your workout. The main thing is to perform the exercise with maximum intensity.

One of the variants of the complex includes:

• skuat jackie;
• spring;
• running in place;
• burpee;
• backstroke;
• bicycle;
• push-ups;
• jumping jacks.

The correct scheme of their performance can be seen in the video.

If you exercise at the maximum, then for a full load is usually enough 3-4 tabata-rounds. In this case, the total duration of training will be about 15-20 minutes.

Who is suitable for tabata training?

Such fast and intense loads may appeal to those who want to quickly lose weight, strengthen muscles and, yes, get rid of the annoying belly. However, it is important that at the same time you already have experience in endurance training and you definitely realize that you can cope with the occupation at this pace.

Also, such a system will help to avoid stagnation in the muscles and maintain daily activity, which is so lacking in self-isolation.