400 Calories in 4 Minutes - WDYT?

airie797

LMAO!!! Hook me up with one of those sweat suits!!! LOL

gaberieger

Do you think it can be true?

Lies! She's using a speed/agility ladder! :drinker:

giag09

bump

finfeet

The actual Tabata protocol really is only 4 minutes long. Total calorie expenditure comes from the after-burn, not just from the exercise session itself. From what I've read elsewhere, really only people who are extremely fit can do the 4-minute Tabata protocol intense enough to probably get a 400 calorie burn, or anything close to it, even after-burn is factored in. I've read that if you don't feel like puking when you're done with the 4-minutes, you haven't done it fast enough. I've tried it a few times. While I've never felt like puking, I have felt light-headed and dizzy and really couldn't imagine repeating it. I do think it's probably something you could do on days when you just don't have time for your regular workout. However, I was so spent after doing it that I've not been anxious to repeat it. I'd rather get that spent by lifting heavy. YMMV.

Metabolic profile of high intensity intermittent exercises.
Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M.
Source
Department of Physiology and Biomechanics, National Institute of Fitness and Sports, Kanoya City, Japan. tabata@nih.go.jp
Abstract
To evaluate the magnitude of the stress on the aerobic and the anaerobic energy release systems during high intensity bicycle training, two commonly used protocols (IE1 and IE2) were examined during bicycling. IE1 consisted of one set of 6-7 bouts of 20-s exercise at an intensity of approximately 170% of the subject's maximal oxygen uptake (VO2max) with a 10-s rest between each bout. IE2 involved one set of 4-5 bouts of 30-s exercise at an intensity of approximately 200% of the subject's VO2max and a 2-min rest between each bout. The accumulated oxygen deficit of IE1 (69 +/- 8 ml.kg-1, mean +/- SD) was significantly higher than that of IE2 (46 +/- 12 ml.kg-1, N = 9, p < 0.01). The accumulated oxygen deficit of IE1 was not significantly different from the maximal accumulated oxygen deficit (the anaerobic capacity) of the subjects (69 +/- 10 ml.kg-1), whereas the corresponding value for IE2 was less than the subjects' maximal accumulated oxygen deficit (P < 0.01). The peak oxygen uptake during the last 10 s of the IE1 (55 +/- 6 ml.kg-1.min-1) was not significantly less than the VO2max of the subjects (57 +/- 6 ml.kg-1.min-1). The peak oxygen uptake during the last 10 s of IE2 (47 +/- 8 ml.kg-1.min-1) was lower than the VO2max (P < 0.01). In conclusion, this study showed that intermittent exercise defined by the IE1 protocol may tax both the anaerobic and aerobic energy releasing systems almost maximally.

http://www.ncbi.nlm.nih.gov/pubmed/9139179

^^Thank you!!! The whole point of tabata is to increase you VO2max so that later your running/biking/excercise can be done longer and more efficiently. tabata for weight loss means doing other excersises as well.

LorinaLynn

If that burns more calories than a 40-60 minute run, you must be sleeping during 35-55 minutes of that run.

deadbeatsummer

your heart rate can only be raised a certain amount without dying, so no you cannot burn 400 calories in 4 minutes. More like 60 calories.

tlynnweb

I did one of these workouts on Pinterest and it claimed to burn 1000 calories. it was 6 different exercises done 7 times. I burned 250.

John2347

the only way to burn that much in that little bit of time is to have a seizure.... 1000-2000 cal in 4 minutes that way!

krypty

More like 40 or 50 calories....400? HAHAHAHAHAHA ... MAYBE FOR THE PEOPLE WHO LOG 500 CALORIES BURNED FOR 30 MINUTES OF BREASTFEEDING

krypty

Not to mention there are 8 rests in a 4 minute workout.... this is the laziest workout ever,,,this is how people fool themselves

LifeIsNotADressRehearsal

Funny - the girl in the picture isn't doing ANY of the listed moves. :laugh:

erickirb

Funny - the girl in the picture isn't doing ANY of the listed moves. :laugh:

She is doing High Knees, which is one of the exercises.

LesaDave

I think this would be fun to try...but I don't know about the calorie burn.

TBellmore

bump for later..

LifeIsNotADressRehearsal

Funny - the girl in the picture isn't doing ANY of the listed moves. :laugh:

She is doing High Knees, which is one of the exercises.

Nope - check out the ladder on the floor - she's jumping over it.

clairyfairy247

bump for later

summergirl73

bump

thebigcb

I am guessing it burns a lot more than you would think

Its a from of HIITtraining, that I am told works very well at burning calories etc, bit like Tabata training

Miss_dannii

Nope. You're heart rate would only be starting to increase at 4 mins. Not possible

thebigcb

THIS^^ But what the thing means is that you do it 10 times over!!! Instead of running for 40 minutes...i.e is as good even though you don't "work" the entire time. Tabata protocol is a form of interval training where you work max effort for 20 seconds, rest 10 and repeat. Normally 8 sets of each exercise which will take you 40 minutes per block of 8 (20secs+10secs = 30secs x 8 = 4mins)

Disagree here. If you can go 40 minutes and do that much, the you're doing HIIT training and not Tabata. Tabata is ALL out 100% effort for 4 minutes. In those 4 minutes you should be spent and done. If not, then it wasn't Tabata training.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I do what I think is Tabata. Its 12 exercises, each for 4minutes(20/10) with a one minute break and then onto the next one. That tabata?

HeatherLeahxx

bump

ninerbuff

Nope. You're heart rate would only be starting to increase at 4 mins. Not possible

Your heart rate increases when it goes above resting heart rate. That could be 10 beats more and you can do that climbing one set of stairs.
Tabata is VERY hard IF done correctly. The majority of people I see do it apply only about 85% of max effort. Very few can put in 100% max effort. You should be screaming for air by about the 4th cycle and still have 4 more to do. But again, you won't burn 400 calories when you do it. More like 70-200 for the average population.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

ninerbuff

THIS^^ But what the thing means is that you do it 10 times over!!! Instead of running for 40 minutes...i.e is as good even though you don't "work" the entire time. Tabata protocol is a form of interval training where you work max effort for 20 seconds, rest 10 and repeat. Normally 8 sets of each exercise which will take you 40 minutes per block of 8 (20secs+10secs = 30secs x 8 = 4mins)

Disagree here. If you can go 40 minutes and do that much, the you're doing HIIT training and not Tabata. Tabata is ALL out 100% effort for 4 minutes. In those 4 minutes you should be spent and done. If not, then it wasn't Tabata training.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I do what I think is Tabata. Its 12 exercises, each for 4minutes(20/10) with a one minute break and then onto the next one. That tabata?

That would be HIIT training and not Tabata.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

thebigcb

So if i was lazy and did just four minutes (20/10) that would be Tabata, but the fact that I do more than one makes it HIIT, correct?

Thank you Sir

ninerbuff

So if i was lazy and did just four minutes (20/10) that would be Tabata, but the fact that I do more than one makes it HIIT, correct?

Thank you Sir

You'd be lazy on Tabata if your effort wasn't 100%. Try it today. Just do burpees only for Tabata. Give 100% effort (try to do the same amount of reps as the first set you do and you should be shooting for as many as you can do in 20 seconds) and let us know if it's considered lazy.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

rml_16

Not humanly possible.

thebigcb

So if i was lazy and did just four minutes (20/10) that would be Tabata, but the fact that I do more than one makes it HIIT, correct?

Thank you Sir

You'd be lazy on Tabata if your effort wasn't 100%. Try it today. Just do burpees only for Tabata. Give 100% effort (try to do the same amount of reps as the first set you do and you should be shooting for as many as you can do in 20 seconds) and let us know if it's considered lazy.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Only joking re lazy

I usually do Burpees, Skipping, Lunges, Jumping Jacks, Push Up, Dip, Squat, Sit Up, Plank, Bridge, LEg Raisers, and something else

6 Burpees, each 20, the odd(very odd 7)

LeslieC1970

Definitely not buying into this.

michellerosefit

The concept behind that workout is HIIT-high intensity interval training. It does burn a good number of calories, maybe equivalent to running at the same pace for 20 minutes straight if you go at your max for each interval. However, I would recommend putting some weight training in between like lunges with overhead squats, lunges with bicep curls, and then deadlifts with rows. You can place those three exercises in between the cardio bursts and perform each for max 30 seconds and now you would have a more total body burn, with weight training to help build muscle, and it won't take up that much more time.

PS-I don't want to seem like a know it all but I have a degree in exercise science and I am a certified trainer. I just wanted to help

thebigcb

The concept behind that workout is HIIT-high intensity interval training. It does burn a good number of calories, maybe equivalent to running at the same pace for 20 minutes straight if you go at your max for each interval. However, I would recommend putting some weight training in between like lunges with overhead squats, lunges with bicep curls, and then deadlifts with rows. You can place those three exercises in between the cardio bursts and perform each for max 30 seconds and now you would have a more total body burn, with weight training to help build muscle, and it won't take up that much more time.

PS-I don't want to seem like a know it all but I have a degree in exercise science and I am a certified trainer. I just wanted to help

Was that for me? I don;t use weights when I am doing the HIIT training.

I do weight training maybe 2 or 3 times a week, then one or two HIIT and 3 jogging