How to Burn Over 100 Calories in 4 Minutes

Key Takeaways

so just finished some work out here we did the rings we did some hand stamp holds on the on the bars my dogs are chewing upon an egg carton and a stick at the moment good on your girls did some bar work did some lunges but now we're gonna finish off with probably one of my favorite forms a cardio Tabata training reason why I like it so much is because it's only four minutes and trust me four minutes doesn't sound like a long time but when you're working as hard as you can four minutes is a long time so that's the idea was to Bana you do 20 seconds on I'm Bion I mean sprinting as hard as you can and 10 seconds rest and you repeat that eight times ending up with a total of four minutes and so what I'm gonna do is four different exercises so you can sub in any exercise you want I prefer exercises that incorporate multiple body parts because that sort of exhausts me more than singular body parts and I'm gonna repeat them I'm gonna do four exercises and repeat them twice each and that will get me a total of eight rounds so the first exercise is going to be burpees followed up by squat jumps a lot about mountain climbers followed up by something I just learned which is sidekicks is that right Joey click-throughs kick throughs kick through so the fourth exercise might be a bit sketchy but we're gonna give it a go and how am i tracking this using this simple app here Tabata free on the App Store it's just really basic and essentially once I hit play it'll give me a timer it'll give me a countdown of three seconds and then it'll just tie me for twenty seconds time the ten seconds rest you can deal with any stopwatch and the beauty of these exercises that I'm only using my body weight all right but I like using the app because I don't have to keep an eye on the stopwatch it'll just call out their instructions for me so let's get into it so 20 seconds you just want to be doing them as fast as you can within the 20 seconds mostly time I get seven to eight time now in the rest so even after the folks of society we're starting to breathe heavy and certainly gonna be ten seconds rest so we're going into squat jumps it's incredibly hot only what not even a minute in I'm breathing heavy mountain climbers next exercise the idea you bring your knees up towards your chin and squeeze your abdominals every time now this is a kick through hopefully we'll give them a guy start off in a bad position right leg left arm left leg right whoa halfway back to burpees so for exercises twice over 10 seconds rest again then we're back into squat jumps see three minutes and I'm already starting to get gas alright mountain climbers second awesomesauce just keep going it's only four minutes that's what I tell myself anyway last exercise kick throughs again right foot left down that's it the beautiful thing about this huh is the message it gives you at the end I love it look at that victory so this is simple see I lied four minutes seven seconds but I think the apps wrong cuz only four minutes total with over that whole time what is it eight cents 120 seconds rest so you're really only going for three minutes if you count the rest time in active time see look look how puffed I am right now can barely articulate thoughts and that was in the four minutes so he gets her really appreciate someone like a boxer who does 12 rounds of this through 12 rounds of three minutes and I like to consider myself fairly thick but when you're going like that it's incredibly difficult and my favorite thing is you can do that anyway like this is just in my backyard with my body weight so you got gravity you got a patch of ground you can workout and in that four minutes I've bet it's something between 100 and 200 calories obviously I'm not measuring how much but the follow-on effects from this sort of workout my heart rate didn't drop at all and that 4 min at time so give it a crack wherever you are use gravity use your body you don't necessarily need a gym but catch you next time