4 Minutes to Fat Loss :
By: Chris Kelly

Rev up your fat loss in three simple moves:
During a busy day, it can be tough to find time to stick with any workout. But if you haven’t got 45 minutes to devote to strength training and cardio, how about four? Thats right, in only 4 minutes you can build lean body mass and lose pounds of fat with one simple workout. Sound to good to be true? Not according to the Tabata protocols, an interval training method which taxes both the aerobic and aneroebic systems to achieve maximum intensity in a minimum amount of time. 

Developed at the National Institute of Fitness and Sports in Tokyo, Japan, the Tabata protocols utilizes seven to 10 sets of 20 seconds bouts of maximum intensity exercise followed by 10 second rest periods in between bouts.  This interval was found by researchers to be the ideal length of time to produce benefits in both aerobic and aneroebic energy systems.

In a six week study of Japanese athletes which compared Tabata’s interval training to aerobic exercise, athletes placed on an interval routine were shown to improve maximum aerobic (a measure of your body’s ability to consumer oxygen) capacity by 14% and aneroebic capacity (which measures speed or sprinting endurance) by 28%. This is the greatest increase in fitness found by any exercise study in history. And suggests this workout provides the benefits of both strength training and cardio.

But what does that mean for fat loss? A 20 week Canadian study which compared Tabata’s high intensity method to aerobic exercise found that not only did this method burn twice the calories of traditional aerobic exercise, but resulted in a nine fold greater loss in body fat! So how can this be?  "[Metabolic adaptations resulting from HIIT] may lead to a better lipid utilization in the post exercise state and thus contribute to a greater energy and lipid deficit." concluded researchers. In other words, compared to moderate-intensity endurance exercise, high- intensity intermittent exercise causes more calories and fat to be burned following the workout. Citing animal studies, they also said it may be that appetite is suppressed more following intense intervals. (Neither group was placed on a diet.)

Based upon these protocols, the following workout combines both weighted and plyometric (rapid motion) movements to ensure a total body blast. The key here is intensity, so it is important to keep a rapid tempo while maintaining proper form during each exercise. Not only will this result in strength improvements, but it will also train your reflexes to move faster. 

But beware: this workout is not for the lazy or faint of heart. In fact you just might faint, so make sure you are up to the challenge (always consult a doctor before starting a new workout). But if you’re the kind of person who likes to get maximum results and the maximum rush from their workout, read on for training guaranteed to have your muscles begging for mercy.

Guidelines:

1) Wamup and cool down by either running, cycling, or jumping rope for five minutes at about 40% of your full effort.
2) For each workout, pick 3 exercises that work multiple muscle groups in the upper and lower body.
3) Each interval will consist of a one minute circuit of three exercises, followed by a one minute rest period.,
4) Each exercise will last 20 seconds with 10 seconds rest in between.
5) For beginners, each workout should consist of seven to twelve 20 second intervals totaling three to five minutes. As you become more experienced, perform intervals until fatigue sets in.
6) For variety, Upper and lower body exercises can also be included together for a full body workout.

Recommended upper body exercises:

Pushups:

Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight. At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that your are looking down toward the floor. This is the starting position. Lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor. Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position.  If you need to reduce the intensity of this exercise you can perform this exercise by pushing on to an elevated surface (such as a chair or step). Repeat at a quick to rapid pace for 20 seconds.

Barbell row:
Straddle a barbell with your knees bent, and palms down with your grip slightly wider than shoulder width apart. From this position, pull the barbell towards you restricting your motion to your elbows and shoulders. Maintain your normal spinal curve throughout by keeping your chest up and shoulders back. Look forward at the wall, rather than down at the floor. Upon competition of the first row, contract your back muscles and repeat this motion explosively. Perform 20 seconds and then move to the next exercise. 
Standing shoulder press:
Stand with your feet hip-width apart, knees slightly bent and ab muscles firm. Holding dumbbells in each hand with palms facing forward, raise them up to form a 90 degree angle at your elbows. Keeping your hips and lower back straight, extend your arms overhead as you exhale without locking elbows and return to your original position. Repeat explosively for 20 second, rest for one minute, and return to the first exercise.
Recommended Lower body exercises:

Squat jump:

Begin by flexing downward to a half-squat position with feet should length apart and toes pointed forward. From this position, leap as high as possible, extending the hips, knees, arms and ankles to maximize length as quickly as you can. As the body descends, flex the joints so the body is again poised in takeoff position upon landing. Return to your original position, and immediately repeat this motion at a rapid pace, swinging your arms up and down as you jump to help propel you upward. Work on maximum height for each jump.

Star kicks:

Begin in lunge position with one foot behind the other and both feet pointed forward. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Keeping your back in an upright position, flex downward in to a half lunge position and leap as as high as you can, switching legs in the air to return to lunge position with the opposite foot in front. Upon landing, retain the spread-legged position, bending the knees to absorb the shock. Focus on keeping the shoulders back and in line with the hips to maintain proper stability.

Ice Skaters:

Begin standing with feet shoulder-width apart and pointed toes straight ahead, while keeping the hips in a neutral position. Now, lean forward slightly while quickly hop from foot to foot, mimicking the motion of an ice skater. Emphasis should be placed on the balls of your feet to land and propel you from side to side, while pumping your arms to provide additional support. Focus on exploding to each side as quickly as possible while maintaining proper form.