Engel Fitness

Is there really one interval that trumps every other fat burning circuit out there?

I have seen all sorts of mathematical equations and research advising exercisers to work intensely for a specified amount of time and then likewise for the rest period in between sets. Some intervals prescribe longer working sets to rest periods while others choose shorter time-based exercises with a longer recuperation.

Believe or not, most of them actually work… just to varying degrees. So getting back to the question of is one particular interval more effective than all the rest – the answer is yes!

The Best of the Best
The most powerful interval you can do to burn body fat quickly is to complete what’s called the “Tabata Intervals.” They were developed by Dr. Izumi Tabata and his colleagues at the Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan.

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 you can choose any exercise or printing technique that will rev your heart rate up quickly for 20 seconds straight.

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
• REPEAT ENTIRE SEQUENCE

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.

Unbelievably Effective Dr. Tabata noted a 28% increase in anaerobic capacity coupled with a 14% increase in V02Max in just 6 weeks!

For more data on this study see:

The most shocking part of these results was that the intervals were done by previously physically fit athletes. Ordinarily, you wouldn’t expect these types of amazing results from people who are already near peak conditioning. (That’s why most studies choose deconditioned people – you can pretty much do any physical activity with someone who has never worked out before and you will show favorable results for your data.)

Long Lasting Effects
Literally in just 4 minutes you will have spiked 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.

You may not be thinking that this sounds too difficult to complete, but just ask any of my clients whom I have ever challenged to complete this 4-minute interval and they will tell you how grueling it is. The intervals work best when you are firing at your maximum intensity and to do that your body can’t be cold or stiff. So to get the most out of your workout you should be thoroughly warmed up and stretched out.

* A Word of Caution: *
This interval is very intense and should be eased into. I would recommend that if you are just beginning a fitness routine to try 10 second sprints with 20 second rest instead if the opposite 20 second sprints with 10 second rest.