The 4 Minute Workout

Not too long ago the 4-minute "Tabata" interval was developed by Dr. Izumi Tabata and his colleagues at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. What the research concluded was that in just 4 minutes you can spike your metabolism and fat burning enzymes to a level that will allow you to continue burning body fat for at least 12 hours and potentially up to 36 hours later!

OK, here's how the 4-minute workout works:

Tabata Intervals consist of 20 seconds of maximum intensity exercise followed by 10 seconds of rest. This pattern is repeated 8 times for a total of 4-minutes. Dr. Tabata used a special exercise bike, but I developed this easy to remember body weight routine that you can do at home, on the road, or at your local gym.
These are the powerful exercises that will have you burning fat fast!


1. Squat Thrusts x 20 seconds
- rest 10 seconds

2. Mountain Climber x 20 seconds
- rest 10 seconds

3. High Knees x 20 seconds
- rest 10 seconds

4. Jumping Jacks x 20 seconds
- rest 10 seconds

5. Squat Thrusts x 20 seconds
- rest 10 seconds

6. Mountain Climber x 20 seconds
- rest 10 seconds

7. High Knees x 20 seconds
- rest 10 seconds

8. Jumping Jacks x 20 seconds
- rest 10 seconds

Breathe... you're done!

Remember, this isn't your typical jog in the park. To burn the maximum amount of fat and get every last drop out of your 4-minute interval you need to give an all out effort for each 20-second round.

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