Don't have time for 45-minute workouts every day? No worries, because we know the best superfast workout that will help you burn fat and tone your muscles in as little as 20 minutes!


In case you didn't know, research has shown that only 20 minutes of intense exercise can have a significant impact on increasing your strength and burning a lot of calories. And, no excuses, everyone has the time to do a 20-minute workout. All you have to do is pick the right exercises, and we're here to help.

THE TABATA PROTOCOL

When Izumi Tabata designed his Tabata Protocol for the Japanese Olympic speed skating team, he was surprised to see that his training method produced even better results than expected, so he decided to conduct a study and investigate the Tabata Protocol's benefits further.

The trial involved a group of students who performed eight 20-second all-out sprints on stationary bikes, followed by ten seconds of rest between sprints, for a total of four minutes.

After 6 weeks, the students who followed the protocol five days a week improved their aerobic fitness by 14%, while the control group improved their aerobic fitness by 10%.

Even though the study was small, Tabata's findings were remarkable: the sprinting group actually got in better shape despite having 54 minutes shorter workouts than the control group!

Understandably, this marked the beginning of training protocols that shifted the emphasis from workout duration to workout intensity, allowing people to achieve better results in less time.

In reality, while 4 minutes of exercise per day may improve your aerobic fitness in the long run, it will not significantly help you burn fat or strengthen your muscles.

Whatever anyone says or how intense your workout is, 4 minutes is simply not enough time to see any tangible results. However, by simply repeating the protocol a few times, changing up the exercises and varying the intensity, you can get a great 20-minute workout that will help you lose excess weight quickly while also building a truly powerful body.

The exercises should be performed at a high intensity for 20 seconds, followed by a 10-second break, for the best results. A 20-minute Tabata protocol organised in this manner, according to the American Council on Exercise, helps you burn 15 calories per minute!

a beginner's version of the Tabata protocol with a few simple but highly effective exercises that will blast that extra fat on your thighs and stomach in just a few weeks: bodyweight squats, jumping jacks, lunges, and push-ups.

Before beginning the circuit, practise each exercise separately to improve your form and ensure the best results.

20 MINUTE TABATA CIRCUIT :

• Squats: 20 seconds
• Rest: 10 seconds
• Jumping jacks: 20 seconds
• Rest: 10 seconds
• Push-ups: 20 seconds
• Rest: 10 seconds
• Lunges: 20 seconds
• Rest: 10 seconds
• Squats: 20 seconds
• Rest: 10 seconds
• Jumping jacks: 20 seconds
• Rest: 10 seconds
• Push-ups: 20 seconds
• Rest: 10 seconds
• Lunges: 20 seconds
• Rest: 10 seconds

CONCLUSION :

This is the basic 4-minute protocol; therefore, repeat the circuit four times more for a total of 20 minutes. Perform as many reps of the exercise as you can at a fast pace during each 20-second bout.

If you find the 20-minute protocol too exhausting at first, limit yourself to two circuit repetitions until you improve your fitness level. It's also a good idea to warm up with some dynamic stretches before starting the workout.