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Getting fit in four minutes might sound like the newest late night infomercial, but it isn’t a gimmick. These four minutes will get you a six pack faster than an ab lounge, but it will require actual work. It’s a four-minute interval training program called the “Tabata Protocol” which will completely change the way you look at cardio training.
Tabata is mind numbingly simple and brutally effective. It’s been shown to be more effective in improving cardiovascular endurance and Vo2 max than 30 minutes of steady state cardio. Additionally, interval sprinting has a tremendous impact on maximum speed and power. You can use sprints, cycling, rowing machines, jump ropes, swimming, or really whatever type of cardiovascular training you want.
Here’s how you do it.
1. Sprint for 20 seconds.
2. Slow pace for 10 seconds.
3. Repeat 8 times.
4. Take 2 minutes to cool down.
That’s all there is to it. This sounds simple, but if you really give your all during sprints … it will be all you can do to make it back to your car.
