4 minutes whole body workout, HIIT

4 minutes whole body workout with high intensity. In this style you have to do 20 seconds work and 10 seconds rest. It will increase you strength and helps you to loose weight faster.
This is the primary benefit of HIIT training...improving your anaerobic fitness levels. Your anaerobic levels are primarily what you use when you're going above 80% intensity, it consists of utilizing your gylcogen energy stores which do not require oxygen to convert to ATP. Increasing this fitness level is great for any sport and most activities.

HIIT exercise has been determined to burn roughly 25 calories/minute. If you follow the tabata protocol, you'll burn 100 calories at the time. Another observation of HIIT is EPOC (Excess post-exercise oxygen consumption, also known as the "afterburn effect"). If you push yourself to the limit during high intensity training of any kind you can burn as much as 25% more calories over the next two days through EPOC. For a tabata type protocol by itself it's only an extra 25 calories. Not much. If you do it for 10-20 minutes you'll obviously burn more overall and have greater EPOC. The only problem is being able to maintain that level of intensity for that long. Going all out for 20 seconds is harder than it sounds, doing it for, say 30 reps is crazy.

The other benefit of HIIT is that even though it doesn't burn very many calories, it's better than nothing and it doesn't take long. For people who don't have much time it's a great plan. I wouldn't jump right into it, though. You need to be prepared to go all out. For many beginners if you push yourself to that limit right away you may find yourself puking.

Because of how it improves your anaerobic system it can be a great compliment to steady state exercise.


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