Burn Belly Fat Quickly in Just Four Minutes a Day!

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21 Responses

  1. Frank says:

    do you really do 30 minute surge workouts?? that’s nuts. I’ve done 12 minutes a few times and it completely wiped me out. these are very challenging, what I found is that it was hard to bring myself to keep doing them on my own. are there any gyms around the country who offer this on a regular schedule? that might be a little easier for “some people” 😉

    • Megan says:

      I’m not entirely sure what you mean by surge workouts, but if you’re referring to HIIT, then I would have to say yes and no. I have done HIIT style training for up to 30 minutes but, like you mentioned, it’s extremely taxing…so I usually land somewhere between 15-20 minutes depending on my energy level that day. I believe HIIT classes are offered a few times a week, on the regular, across the country – yes 🙂 I was actually just reading an article today about the benefits of doing HIIT in a group setting, as opposed to on your own. You get more intensity as you’re typically comparing your performance to that of those around you, so I would have to agree — regular classes would probably be beneficial for many of us who just need that little extra push to give it our all. I know I need it sometimes 🙂

  2. Chris says:

    I often feel that belly fat, especially in a male, is probably the hardest fat of all to shift!
    I’m a distance runner and I run every day but I do like the odd beer here and there!
    No matter how hard I run I think I’ll always have that little spare tire hanging about.
    Think I’ll give your workout a go!

    • Megan says:

      It’s definitely the last little bit that’s the hardest to lose! A little mix-in of tabata workouts with your running routine might be just the ticket 🙂

  3. Teresa says:

    Although tabata sounds like something you would eat rather than an exercise program, I’m thinking about trying it. I have concerns, though — I am worried about injuries and I need joint-friendly exercises. Any ideas? I like your website.

    • Megan says:

      Thanks Teresa! Depending on what joints you have concerns about, you can modify, or in some cases exclude, some of the proposed exercises in the program. I have bad knees from being a catcher in softball for so many years, so sometimes my joints really aren’t down with squats/lunges/jumping — that kind of thing. When those are bothering me, I try to incorporate more cardio-like exercises with the upper body, like the punches you’ll find in the Rocky tabatas. Adding more of the exercises that don’t bother you is absolutely fine, too.

      In the case of injury, you might be out of the game on a couple of exercises, BUT that also creates an opportunity to really develop the muscle groups that you’re still able to hit. Once you’ve recovered from your injury, or have some pain relief, you can work on developing those weaker muscles that didn’t get very much attention while you were injured. Hope this helps! Shoot me an email if you’d like to talk more specifics 🙂

  4. Darrien says:

    My girlfriend has been absolutely insistent that I get a six pack. The rest of my body is muscular and toned except for the abdomen. There’s no “belly” (yet) but the lines of the abs are barely visible or nonexistent… also depends on if I just ate. Anywho, I would love to start trying these HIIT core exercises, along with the weight training I already do.

  5. Cheri says:

    Love this web site!!! Great job on simplifying and explaining the terminology. Very good, to the point information. I’m in on the tabatta challenge. Starting a day late, will sneak in an extra workout tomorrow.

  6. Dyson says:

    Track progress accurately so you know where you are and stay motivated to keep working at losing your belly fat. Don t just read this post and go back to what you were doing.

    • Megan says:

      A great point, Dyson. Taking action is so important and, often times, easier said than done — some great ideas for how to track your progress and stay motivated in 6 Way to Achieve Any Goal! 🙂

  7. Eric says:

    Thanks for the info! This looks like a great way to lose fat quickly. I think that this is manageable for almost anyone to fit into their busy schedule. I especially like how it can be done at home. Looks like I have a great new way to workout. Looking forward to the challenge!

    • Megan says:

      It’s a good one! Watch especially for mountain climbers and the plank-heavy ones — they’re killer! You’ll be gassed after four minutes, for sure…or, at least, I was 😉

  8. Chris says:

    Tabata Workout?

    Never heard of it but definitely sounds interesting. After reading your post, it sounds more like a pre-workout warm-up. I wouldn’t know because I’ve never done it but it’s just hard to believe that you can get a crazy good workout in 4 minutes.

    I’ve done cross-fit before and even that usually takes a good 15 minutes at the fastest pace to get an exhaustive workout in…

    I’m definitely not going to knock before trying it though, so thanks for posting the 2-week challenge.. I may make my players do it before I do it just so I can observe it more and get feed back..

    Great Post, definitely want to know more…

    • Megan says:

      Hey Chris!

      Yes, these are intended to supplement an existing workout plan….I often use them as a strength training workout finisher, just to burn out as much energy as I can before I leave the gym. They’re also a quick workout I like to use in the morning, just to wake my body up and get the juices flowing. Definitely not intended to be a standalone workout — depending on somebody’s fitness level, though, a quick 4-minute workout is a great way to get a “foot in the door” as far as beginning to form a habit of making time for exercise – even if it’s short 🙂

      I coach softball, and have used this as a practice finisher as well, with sport-specific movements (lateral movement, ground balls, med ball work, etc.), or sprints. It’s easy to make it a competition, too…how many reps can you get in 20 seconds, who can get the furthest, etc. Lots of things you can do with this 🙂

  9. Josh says:

    Hey Megan,
    One thing that I can vouch for is that “tabata style training” does work.

    The results that you get is going to be directly proportional to the effort that you’ve put it.

    I tried it for 25 days at a stretch (i used the 7 min work out app) and I could not only see the results but i felt more energy throughout the day.

  10. Darren says:

    This is a really well written post. Interval training like you describe really does sound like the way to go. It sounds exhausting, but it’s all over and done with in just 4 minutes. The fact that your metabolism keeps burning calories well after the workout is a real bonus. I can see how this style of exercise could really shed that belly fat in quick time.

    • Megan says:

      You bet, Darren! A great addition to your workout regimen – for most…though, it does depend on what your goals are. I think of it as a great stepping stone. Either an initial step into exercising at all, or taking your workouts up a notch by adding one of these little diddies throughout the day, or burning out after your workout to get that ultimate afterburn. Give it a try!

  11. Graham says:

    It’s better to focus on building vitality than losing weight. Building muscle and stamina are tips that can be put in this site. I myself prefer dong 3 sets of 20 jumping jacks every day. Overall not bad.

    • Megan says:

      An interesting point, Graham. Tabata-style and HIIT workouts are all about building muscle and stamina – which promotes health and vitality, via fat loss. Many people burn belly fat, but remain the same weight, due to muscle development….which is the goal. I’m glad you’ve found a routine that works for you – if you ever want to take it up a notch, try a jumping jack tabata! 😉

  1. December 10, 2015

    […] and weight training – I use it every single day to time my work/rest periods in HIIT workouts and tabatas, as well as my rest periods between lifting sets. You’d be shocked and amazed how much time you […]

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