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Burn fat in four minutes

A workout that gives you the benefits of a one-hour run in just four minutes? Bring it on!

 

When something sounds too good to be true, it usually is. But I may have found an exception: a simple workout that gives you the same fitness benefits as a one-hour run, in four minutes. And no, this isn't a dodgy late-night infomercial. It's called Tabata protocol and it's a type of high-intensity interval training, named after Dr Izumi Tabata, who developed it in 1996.

The workout

Tabata intervals involve high-intensity bursts of exercises for 20 seconds, followed by 10 seconds of rest. Continue these consecutively for four to 10 minutes.

Challenge One

Choose one of the exercises pictured and perform as many reps of it as you can in 20 seconds. The higher your intensity, the better your results will be. Rest for 10 seconds before going again. Perform eight rounds in total (four minutes). Try to keep your reps consistent each time. Perform a five-minute warm-up before this workout and a short cool-down to finish off.

Challenge two

This form of Tabata training uses more than one exercise. Perform as many reps as you can of one exercise for 20 seconds, rest for 10 seconds and then move on to the next exercise for 20 seconds. Keep going in this manner through four exercises. Try a total of five rounds of 10-minute circuits.

1. Rowing

Most rowing machines will allow you to enter intervals into the computer, so it can do all the timekeeping for you. To start, slide the seat most of the way in, lean forward slightly with your torso and reach forward fully with your arms. Drive back powerfully with your legs, before drawing back with your torso and then finally pull with your arms. Keep your stroke long and smooth.

2. Sit-ups

Lie on your back with your knees bent to 90 degrees and your feet flat on the floor. Place your fingers at the sides of your temples, contract your abs and sit up with control as you exhale. Stop just short of upright and then lower. Don't rest on the ground between reps. Your lower back should touch down lightly before you commence your next up phase.

3. Burpees

Squat down on the floor and place your hands flat on the ground just in front of your toes. Leaning on your hands, jump your feet far enough behind you so that as they land, your body is in a perfectly straight push-up-type position. Don't allow your hips to sag to the ground as you land. To finish, jump your legs back in towards your hands and stand up.

4. Squats

Stand in front of a chair or bench, feet shoulder-width apart. Bend your knees and lightly touch your backside to the chair, keeping a steady rhythm, with no pause on the up or down phase. Focus your weight through your heels and keep your gaze fixed on a point directly in front of you.

5. Skipping

As you skip, land lightly on your feet and keep your arm movements to a minimum. You can use any skipping technique you want, as long as you can skip fast and get through as many reps as you can in each interval. About 50 reps is a good total.

Our model

Anya Dorrell, 39, from Sydney, maintains her fitness levels by doing three sessions of high intensity circuit
training every week.

Tiny changes for big results

Damien Kelly gives us a lesson in technique to get the most out of a workout.

 

They’re the old favourites – exercises we’ve done a thousand times – but are we doing them correctly? Get the most from your efforts with these top technique tips.

1. Push-ups

Why? The ultimate body-weight exercise for the upper body.

Common mistakes: Arching your back, dropping your head, not going deep enough, landing with thighs first and rising with the chest first.

Technique fix: Start on your hands and toes with your body horizontal. Lower with control, all the way to the ground. Your thighs, stomach and chest should all make contact with the ground simultaneously. Push off with your thighs, stomach and chest lifting at the same time (or leave your knees on the ground to push off, then lift them up to begin again).

Reps: 3 sets of 8 to 15.

2. Step-ups

Why? They train the bigger muscles of the lower body.

Common mistakes: Landing too heavily on your step down, not straightening your leg as you drive up, hunching your back, not using your arms, not staying square through your hips.

Technique fix: Place your left foot flat on top of a 40cm- to 50cm-high step or bench. Drive your right leg up until the thigh is horizontal; your left leg should be straight. Lower back down with control, touch your forefoot to the ground softly and repeat.

Reps: 12 to 15 each leg.

3. Lunges

Why? The best exercise for toning your butt.

Common mistakes: Lifting your front heel off the ground, shifting your weight forward as you lower, front knee not staying over your ankle throughout, not taking a long enough stride.

Technique fix: Stand tall with feet shoulder-width apart. Imagine you are on train tracks: step your right foot a good stride forward along its track. Your back foot will be up on the forefoot and your front foot will be flat with the weight through the heel. Staying tall through your torso, lower your back knee to the ground. Touch lightly, then rise to the start.

Reps: 3 sets of 10 to 15 each leg.

4. Sit-ups

Why? The best exercise for beach abs.

Common mistakes: Lifting your feet as you rise, hooking your feet under an anchor, going too high or too low, swinging your arms to propel you, not flexing as you rise (which means the hip flexors do the work not the abs).

Technique fix: You should never lie flat on your back or sit fully upright during a sit-up. Start on the ground but rise 10 degrees so your head and shoulders are off the ground. This is your lowest point. Flex up, squeezing your abs, causing your stomach to wrinkle. Stop at 80 degrees. Lower to 10 degrees and repeat.

Reps: 3 sets of 10 to 20.

5. Squats

Why? Targets butt, legs and core.

Common mistakes: Not going low enough, losing your posture, lifting your heels, letting your knees fall laterally or travel forward past your toes as you lower.

Technique fix: Stand in front of a knee-height box, feet shoulder-width apart. Squat as though you are about to sit on a chair. Keep your gaze on the horizon, chest open, knees in line with your second toe and your weight in your heels. Lightly touch the box, torso tilted no more than 45 degrees. Push through your heels to rise.

Reps: 3 sets of 8 to 15.

Spread 'em

Get your technique right in every exercise so that smaller muscles aren’t shouldering the workload. Make sure you use your full range of movement to boost results.

The 10 Best Exercises For A Workout Without Weights

Many people dislike going to the gym, because the nearest gym is often far away from their homes and the atmosphere in some gyms can be relatively unpleasant. That does not mean that you cannot perform an effective workout, however, right in the comfort of your very own home.

With bodyweight exercises, you can develop your very own workout without weights, and thus without any need to visit the gym. A proper workout without weights can be a full substitute for any workout that requires gym equipment. Bodyweight training is a tried and tested technique that has been proven to work, providing you with fast and effective results.

The following is a list of 10 of the best exercises that can be combined to give you an effective workout without weights and without any of the equipment found in the gym:

1. Supine Pull-Ups

This exercise works the muscles in the shoulders and back as well as the biceps in the arms. To perform it, you will need two chairs and a pole heavy and strong enough to support your weight. Place the chairs approximately double shoulder-width apart, and lay the pole flat across the chairs, making sure that it is stable and will not fall off or roll off the chairs. Lie below the pole with your chest directly beneath it, grip the bar using a wide overhand grip, and pull yourself up until your chin crosses the bar. A set should consist of 6 to 8 repetitions.

2. Supine Bicep Pull-Ups

This exercise is designed to target mostly the biceps, and some of your back muscles. The exercise requires the exact same set-up as the supine pull-ups, only instead of gripping the bar with an overhand grip, where your palms face outwards, you grip the bar with an underhand grip, with your palms facing inwards towards yourself. Keep your spread shoulder-width apart, and pull your body up until your chin crosses the bar, concentrating on using your biceps as you do so. Keep the rest of your body relaxed as much as possible while performing this exercise. A set should consist of 6 to 8 repetitions.

3. Regular Push-Ups

This exercise works mostly the muscles in the chest and shoulders, as well as the triceps in the arms. The key to working the chest muscles with push-ups is how your elbows are positioned as your perform the exercise. In order to work your chest muscles, your elbows must move away from your body as you perform the exercise. Keeping your elbows close to your body while you perform the exercise activates much more of your triceps and less of your chest muscles. To perform this exercise place your hands flat on floor, roughly shoulder-width apart, along the same line as your shoulders and stretch the rest of your body straight out behind you. Lower yourself to the floor, keeping your body as straight as possible, then push yourself back up. A set should consist of 6 to 15 repetitions.