Do you hate cardio? Can’t stand the sight of a treadmill? Well, today is your lucky day. According to the Auburn University, a new 4-minute workout that burns calories known as the Tabata protocol lives up to all of the hype. The Tabata protocol was created by Izumi Tabata and is one of the best supra-aerobic cardio workouts you will ever do.
The protocol requires you to perform eight 20-second rounds of jumping squats, only separated by 10 seconds of resting. Ever single round was done b participants that went hard, in an all-out pace with the participants working has hard as they could from the very start to the very finish. They burned an average of 13.4 calories per minute burning the workout and doubled the post-exercise metabolic rate for 30 minutes after the workout.
Michele Olson, Ph.D., FACSM said that “you would have to do five times the amount of moderate-intensity exercise—like power walking or light jogging—to burn the same amount of calories as you did in just 4 minutes, even more so if you want to achieve the after-burn benefits, too.”
Since this intense exercise requires a large amount of energy to help your body recover post-workout, the higher the intensity of the sweat session, the longer your metabolism stays elevated afterward. In this case, the participants worked at 95% of their maximum capacity, as hard as they could possibly go. Because of this, it took a long time for their bodies to return to normal, even though they were resting.
This workout will give you the workout of a lifetime but is really only worth it is someone is giving it their all. For those why only half ass it, they won’t get the full benefits and should stick with their cardio routine instead. But for those who hate cardio and want a short and intense workout, this one is the one for you.