Burning fat in a minute: Is micro workout good for your body?

Extract:

The focus is kept on the speed and intensity of the exercises while working out. The rule is simple - the faster you go the better results you get. "The concept has come from Tabata training practiced by Japanese athletes. The idea is to take the heart rate up for a few seconds and then cool down for another few, and repeating the same for a couple of minutes. The variation of heart rate makes the body burn more fat for energy," explains Luke Coutinho, head nutritionist and master coach, GOQii.

These workouts enhance the muscular as well as cardiovascular abilities, and also improve strength and stamina. However, the calorie burn in micro workout is not as much as in the normal workouts. But it boosts metabolism. "You only burn 40-50 calories in a four minute micro workout. But it enhances your calorie burning capacity through-Promising amazing calorie burn in a couple of minutes, micro workouts are increasingly becoming popular. But do they give results? We find out for you out the day. So your body can burn 400-500 calories over the next 5-6 hours," says Coutinho.

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Forget The Gym, This Unbelievable 4-Minute Miracle Workout Will Burn Your Fat Like No Other

 What do you think of those exercises? Is it sufficient to reach the Tabata intensity?

Extract:

You have to complete each exercise (whatever you choose to do) for 20 seconds taking as many reps as possible in that time, rest for 10 seconds, and then, move on to the next exercise. Rest for 10 seconds and repeat this process for the remaining exercises. Choose 4 kinds of exercises, do them for 20 seconds each (a total of 80 seconds) while taking a 10-second break after every exercise (40 seconds). Two sets of these. Got it?

Lists of Exercises That You Can Try

1. Bench Press

2. Sit ups

3. Squats

4. Crunches

5. Deadlifts

6. Sprints

7. Pull ups

8. Stairs

9. Mountain Climbing

10. Shoulder Press

11. Flys

12. Leg raises

13. Calf raises

Tread With Caution

Firstly, always warm up before you begin these high-intensity Tabata workouts.

This training is definitely not for beginners. They are best for advanced exercisers who are comfortable with the high-intensity workouts.

Like we said, as the exercises are mostly high-impact, high-intensity, there is a greater risk of injury involved. You can start by making yourself fit for this kind of training, and of course, mentally prepare yourself too.

Your choice of exercise should be the one that uses a large number of muscles for a higher impact. Also, your nutrition levels should be top-notch to achieve this kind of fitness goal.

It’s perfectly normal to feel soreness during the first week of this training. However, fret not because your body will automatically adjust itself after a week or so.

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The workout that fits you

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Extract:

"Tabata training is one of the most effective forms of HIIT and can last from four minutes to 20 minutes, depending on your preference. This is a workout of eight sets of your choosing. For example, push-ups for 20 seconds and a ten second break.

Another of the benefits of HIIT is that it can increase your metabolism and Human Growth Hormone (HGH) levels. A study by the Department of Physical Education, Sports Science and Recreation Management from Loughborough University, UK, found that these types of workouts can increase your HGH up to 450 percent higher in the one day after the workout."

Study:

 
The time course of the human growth hormone response to a 6 s and a 30 s cycle ergometer sprint.
Stokes KA, Nevill ME, Hall GM, Lakomy HK.

Department of Physical Education, Sports Science and Recreation Management, Loughborough University, UK.

Exercise is a potent stimulus for the release of human growth hormone (hGH), but the time course of the hGH response to sprint exercise has not been studied. The aim of the present study was to determine the time course of the hGH response to a 6 s and a 30 s maximal sprint on a cycle ergometer. Nine males completed two trials, on one occasion performing a single 6 s sprint and on another a single 30 s sprint. They then rested on a couch for 4 h while blood samples were obtained. Three of the participants completed a further control trial involving no exercise. Metabolic responses were greater after the 30 s sprint than after the 6 s sprint. The highest measured mean serum hGH concentrations after the 30 s sprint were more than 450% greater than after the 6 s sprint (18.5 +/- 3.1 vs 4.0 +/- 1.5 microg l(-1), P < 0.05). Serum hGH also remained elevated for 90-120 min after the 30 s sprint compared with approximately 60 min after the 6 s sprint. There was a large inter-individual variation in the hGH response to the 30 s sprint. In the control trial, serum hGH concentrations were not elevated above baseline at any time. It would appear that the duration of a bout of maximal sprint exercise determines the magnitude of the hGH response, although the mechanism for this is still unclear.