If you had four minutes to lose weight, what could you do? Running, push-ups, squats? No, these aren't very effective. Running for weight loss is only effective for at least 20 minutes. Push-ups primarily build muscle and don't contribute to weight loss. Professor Izumi Tabata of Tokyo University of Physical Education in Japan proposed his Tabata training method, which claims to achieve fat-burning effects in just four minutes.

Tabata is a high-intensity interval training program created by Japanese scientist Dr. Izumi Tabata. Numerous studies have proven that Tabata is one of the fastest and most effective fat-burning workouts, while also improving both aerobic and anaerobic cardiovascular endurance. The recommended training frequency is three times a week, but you can increase the intensity based on your individual needs.

So what exactly is the Tabata training method? Each Tabata interval consists of 20 seconds of high-intensity (all-out) training followed by a 10-second rest. Repeat 8 rounds, for a total of 4 minutes.

The biggest advantage of Tabata is that it can achieve optimal results in a short time, so if you're short on time but want to lose fat, you might want to try Tabata training. If you have more time but your fitness level isn't very high, HIIT training might be more suitable for you. The intensity of HIIT training can be adjusted according to the exercises and time available. You can find some exercises and create your own training plan. Alternatively, follow the Hi Fitness WeChat account (hiydjs) and reply with "hiit" or "plan" to receive a scientifically recommended HIIT fitness plan.

Below, Xiaohi recommends a set of super-efficient fat-burning Tabatas.

Jumping jacks 20 seconds → Rest 10 seconds → Burpees 20 seconds → Rest 10 seconds → High knees in place 20 seconds → Rest 10 seconds → Push-ups 20 seconds → Rest 10 seconds (Repeat two rounds)

Jumping Jacks

Keep your chest out and abdomen in, keep your back straight, maintain balance and coordination when jumping, and be careful to slightly bend your knees when landing to reduce impact.

Burpees

When squatting, place the support point directly below the shoulder joint, jump back with both feet, so that the torso and thighs are in a straight line, engage the abdominal muscles, pull the legs back, and jump quickly.

High knees

Stand tall with your chest out and abdomen in, back straight, toes and knees pointing forward, thighs slightly higher than hips, and forefoot on the ground for leverage.

Standard push-up

Keep your back straight, hands shoulder-width apart, elbows pointing diagonally backward as you lower yourself, torso and thighs in a straight line, eyes looking forward, and bend your elbows to 90 degrees as you bend down.