In this week’s Fat Burning Boot Camp Workout Video of The Week we’re going with a 4-circuit Tabatas routine.

Tabata Intervals, where you alternate between 20 seconds of work and 10 s of rest for a total of eight times, is one of the best High Intensity Interval Training (HIIT) protocols.

Remember, HIIT training is the best way to maximize fat loss.  With HIIT you burn more fat in less time and have more fun doing it!
This workout is scientifically proven to promote greater fat loss and fitness gains than the more traditional long, slow, boring aerobic training alternative:

Breakthrough Interval Training Study- The Tabata Protocol

Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kagoshima Prefecture, Japan. PMID: 8897392 [PubMed - indexed for MEDLINE]

• Greater Fat Loss: ONLY four minutes of intervals burned just as much fat as 60 minutes of moderate aerobic training. This means that for every second of exercise performed, interval training burns EXPONENTIALLY more body fat than the moderate aerobic training alternative.

• Greater Fitness:  Interval Training results in maximal improvements in both aerobic and anaerobic capacity, where moderate aerobic training only causes improvements in aerobic capacity. In addition, the aerobic improvements were greater with the interval group. In other words, Interval Training offers greater improvements in both anaerobic AND aerobic capacity in much less time than the aerobic alternative.

Here’s this week’s HIIT fat burning boot camp workout:

Circuit 1
Straight-legged Deadlifts

Circuit 2
a.  Standing Chest Press (bands or cables)
b.  Standing Rows (bands or cables)

Circuit 3
a.  Split Squat – Right Leg
b.  Split Squat – Left Leg

Circuit 4

Prone Core Hold (aka, plank or pillar hold)

Circuit 5 – Optional Cardio Finisher
Sprint in Place

Perform each exercise for 20 seconds followed by a 10 second rest (and transition for circuits with multiple exercises).  Perform 8 total all-out bouts for a total of 4 minutes.  Rest for 1 minute and begin the next circuit.

Now get after it!

Have Faith & Take Action!

Justin Yule, B.S., CPT

Your friendly neighborhood Chaska boot camp instructor and online personal trainer

Burn 9x more fat at a fraction of the cost of other personal training programs.

P.S. – If you’re looking to spice up your home workout program make sure you keep checking in for my Workout of the Week

P.P.S. – My buddy Dave Schmitz has the best resistance bands on the market.  You’ll find them in the Look Great Store.

P.P.S. – Share your thoughts and experience with this workout with others by commenting on this post.  Thanks!