The best exercise you can do to lose weight is interval cardio training, specifically high-intensity interval training. One of the most effective types of interval training is the Tabata method, which is named after its creator, Dr. Izumi Tabata.
According to national health correspondent Stephen Cabral, "The most powerful interval you can do to burn body fat quickly is to complete what's called the "'Tabata Intervals.'" The method involves alternating between periods of high-intensity "sprints" and low-intensity recovery times. The word recovery should not fool you. You will still be moving throughout the workout. The good news is that it only takes four minutes and the type of activity you do is up to you. You can run, cycle, row, do squats, or use any cardio machine.
Step 1
Hop on a stationary exercise bike or lace up your running shoes. Do a light warm-up for 10 minutes by exercising slowly and at a low-intensity.
Step 2
Pedal, run, row or whatever you prefer for 20 seconds as quickly as possible. This should feel like you are hitting your maximum intensity. Use a video like the one in the Resources section below to follow along with if you want to concentrate solely on your workout and not on watching the clock.
Step 3
Slow down for 10 seconds to recover from the high-intensity interval. Do not stop moving, but definitely reduce your speed or intensity to feel like you are not working too hard.
Step 4
Repeat the pattern of 20 seconds high-intensity and 10 seconds low-intensity an additional seven times for a total of eight rounds. This will last a total of four minutes. You can start with only four rounds and work up if you are a beginner.
Step 5
Do the Tabata workout three times a week with a rest day in between each session.
Tips and Warnings
- Exercising to lose weight will get you weight loss results, but so will modifying your eating. Together, these strategies will help you lose weight faster. Eat less calories to lose weight. It takes losing 3,500 calories through exercise or calorie reduction to achieve 1 lb. of fat loss. The flip side of that is for every 3,500 excess calories that you eat you will gain 1 lb., so reduce your food intake and do not reward yourself with sweets for doing a hard workout.
- The Tabata method is an intense workout and should be cleared by your physician before attempting.
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