BURN FAT FAST Tabata Workout : You Have 4 Minutes #1

[tottopakiparret]

would doing just one of these a day be enough or how many times would have to do them?

[Number1oneStudios]

What timer do you use? where can i get something like that?

[genghisgirl]

@Number1oneStudios I actually sell thm on my website - bexlifeDOTcom :)

[Number1oneStudios]

@genghisgirl Thanks, i should really get one... (:

[TheEpicSpire]

thanks for the videos, i don't know why so many people attempt to hate on this. I been doing this for 13 days, and i have lost 12 pounds.

i know my eat style plays a roll in that so my results may not be typical. but when i go from 284 to 272, i tend to get a bit more motivated.

[MrFluffyLover]

i LOVE this I am gunna do this and as many ans I can of your other videos each day! The modified pushups were the most difficult I think but that is only because I have arms like a toothpick! haha thanks so much for these videos they are absolutly amazing(: Keep it up(:

[ChannelDanny1]

I like the video and I worked up a sweat and felt my heart racing... I love it!

[tigermadcupcake]

How many calories does this burn? I'm 135lb :)

[milvecesana]

The especial effects are so good,thank you for you awsome video i have two kids and one baby with 10 months and i dont feel ok living my little baby in the gyms day care so with you're videos now i have no excuse for been in the house getting fat ;you are the best !!!!!!!!!!

[s6y9l]

Good job! I love the applause at the end. (-:

[thesunshine333]

U know how many calories did we burn on this video!??

[Sparklynailvarnish]

This is really great, and you are so positive and encouraging. Thank you.

[momo15458]

Thanks for posting I've looking for great workouts for mornings to help me lose weight so I can try out for cheerleading at my school and I think this will help alot with the yoga I'm doing so thanks!!!I'm gonna follow you forever

[Hottie6458]

I am twelve yeaaars ooof age. I did the botos or the crouch and put your legs back. the 2nd one. They bottom of my stomach is sprained somehow. I am typing from the infirmary. Please d

[yayashahirah94]

how often should i do all these tabata's?...

[pookie1043]

Thanks...great wrkout for FatDads like me trying to get back in shape

[jacmcj03]

@genghisgirl: Hey there! Thanks a ton for the videos! Im so excited to change up my intervals with all your different exercises. QUESTION: Im in the military and my supervisor began making us do these last November, but he did them differently. We do 5 sets of 20/10 pushups, followed by 5 sets of 20/10 sit ups, and etc with squats, lunges, and burpees. That totals us at 12.5 minutes. Does that change the effectiveness of the workouts in any way?

[ridintheice]

hi.. i started tabata at the gym a few weeks ago and this is perfect to do at home.. thanks for this

[christinaaaaa]

bex you're the best!! thanks for being such an inspiration! :)

[grdntrvrrw]

That's NOT Tabata .. if you're not working at around 170% Vo2 Max you're NOT doing the Tabata protocol . Tabata is 4 minutes of 100% pure workout hell. By definition it should be the most grueling workout you can do in 4 minutes if your life depended on it . If you can go longer than 20 seconds on a rep you're not at the required intensity . If you can do more than 8 reps ( 4 minutes ) you're not doing it at the required intensity .

[genghisgirl]

@grdntrvrrw So you can tell me that this isn't max intensity for a lot of people... or do you just want to see me at my max intensity and be completely ineffective at instructing? I cater to beginners, a lot of whom don't have the confidence to go to a gym or the ability to start off with advanced exercises. We keep it positive on my channel. Please keep that in mind.

[love1234228]

@genghisgirl Well said. It's nice to see people out there who care for others even when the world can be kinda cruel. Thankyou. That means a lot. You're honestly the only person who has motivated me. I've been looking for something/somebody for four years and nobody but you has made me lose fat and keep it up. I've been doing the pajama party workout everymorning, running, and now have discovered the Tabata workout and am hoping to make it to level 9847293084723984. Lol. Thanks again!

[pudinamint]

@genghisgirl finally there's a justice for beginners like me! thank you for this video! i cannot do it if i got too confused with too fast paced workouts. thank you

been following you..u look so toned up now!

regards..

Em.

[Alyluvsrain]

@grdntrvrrw You're the kind of person who makes me want to stop trying. I really love doing this once to three times daily and I was proud of myself. You saying that it is nothing makes me think I shouldn't even be trying.

[Amesisa14]

love it!

[fonbowers]

what program you use for countdown .

[monica2023]

does it really burn fat??



[tuvisweetbaby]

how many do we have to do this exercise about a month or what?

[meribeachy]

I want to look like you when I'm your age! lol :) GOOD JOB! Im going to try this for about a month.

[this2thefire]

I like that beat she mad with thoos sqquats or wat ever

[devanois]

To avoid injuries I would suggest a previous warm-up to this or any exercise, that way we can prevent joints and muscular injuries. At least this is what has taught me my experience. And then a gradual start.

[sagipho]

Thanks for the vid! Can I ask what's your estimate on the number of calories being burnt during these 4 minutes?

[LoveCN4ever]

thank you for this video :) how long do I need to do this exercise before do the next? A week or a month? hope you can answer me :) thanks again :)

[tiffiesue88]

this is awesome...im outta breath thanx!!!!!! :)

[samistarii]

Is this the famed tabata? I call it a light warm up :/

[SloanZurnToto]

You are really sexy. Are you single?

[shinnystarx]

Hi. I like your videos. It's clear and easy to follow. I just wanna ask you a question though it is not related to tabata. I started doing High intentsive training recently by sprinting stairs (30s sprint, 1 min 20s rest for 10 times, 6 days a wk). However a few days ago, my back got really painful that i can't even walk properly. It has started to recover slowly by itself though i did not went to consult a doctor. I would just like to ask you if you know why this is happening to me. Thank you.

[asdfghjk692]

i couldn't continue watching this because you are too beautiful and it wouldn't be appropriate

[panggungsari]

i like this.....

[INTEGRATE08]

Dangerous. The burpees demonstrated alone are enough to not do these as demonstrated. Complete lumbar region collapse and no lumbopelvic hip complex stabilization during hip extension.

Shoulders hike up to the ears during the pushups. Which should never be done kneeling. Elevated hands is much more effective to connect the brain to the abs and the hips for a pushup.

As a fitness editor and trainer of 12 years, it would be very difficult to recommend these.

[karlliiroxzz]

i love this video!!!! its so easy to follow and i love how u can keep up with the trainer thank you so much!!!!

[genghisgirl]

@karlliiroxzz Thanks! I have 11 more of hese for you to follow... Check out the playlist on my channel. xo

[piercings0and0scremo]

This is amazing, i do this everyday as soon as i get up and every day before i go to sleep to keep me energized and on my feet. thanks :)

[genghisgirl]

@piercings0and0scremo Thanks for commenting! xo

[jasminka1991]

What is a Tabata?

[Pam21ify]

Hey u have made some awesome videos. I don't have to keep pausing the video n following the exercise i can do along with u :) I am though a bit confused I wanna loose 5kgs in 1 month. can I just follow your workout routine and achieve it or should I also jog? Should I also workout twice a day?

[Lesiae]

Please do more of these. They are awesome!

[genghisgirl]

@Lesiae I have 10 more of these! Check out my You Have 4 Minutes playlist on my channel!

[mheeey]

How many times should I do this? Or is this enough for one day ? If im trying to burn fat?

[jessica17189]

This realy works great for me!

Thanks for the tips!(:

[genghisgirl]

@jessica17189 You're so welcome!! Thanks for the feedback. xo

[lilaforyou1234]

Luv u bex u totally changed ma life i was a fat i meant fat person but wit u, itz MAGIC, and i still do it!!!!

[genghisgirl]

@lilaforyou1234 Omg, that's awesome! Thanks for taking the time to comment! xo

[lilaforyou1234]

@genghisgirl noo problem

[NatalieXCash]

props to all the people saying its not tabata and u should feel burned out for the next 20 minutes.. for an anemic girl who smokes (and obviously isnt into working out that much haha), this makes me feel burned out for the next 10 minutes, with the fact that i cant even do push ups haha.

[zenigardo]

you R great girl keep going love ur vids :)

[paulkiss1981]

Thanks for the vid, you're cool, I'll do this 4 min workout in the morning since tomorrow along with your vid (slightly modify push-ups though).

[upisandhu]

I use this video as a warm up and the jog for half n hour at a steady pace before breakfast and so far it is working well, im just hoping that it will burn fat efficiently :) Feel free to post any advice x

[E1isa03]

Out of all ten of your tabata workouts, which one would work the best for losing weight fast?

[JenBenSoFresh]

I absolutely appreciate that this is for beginners. This is awesome! I just need somewhere to start :)

[genghisgirl]

@JenBenSoFresh I'm so glad you can use it! Let me know how it goes :) xo - Bex

[FinSkater69]

Nice curves

[hrtbrokenandconfused]

ppl should really LISTEN to the intro before posting the exact same thing some other hater posted

[Faustiste]

To keep it short, this is not a Tabata workout. Tabata is about going as hard as you can from rep 1 throughout rep 8...basically the last 2 or 3 reps should feel like you're about to collapse, and you definitely shouldn't be able to talk at all. I am not h8n, its still a good video for those who want a nice warmup, but do not claim it to be Tabata because it is misleading for those seeking true information on the subject.

[genghisgirl]

@Faustiste I've said before that my videos are mostly for beginner-intermediate level. For many, this is max effort. I use all my routines with my real life clients, and for a lot of them, this would burn them out. I could do videos with me at max level, but then that would just be a demonstration and not an instructional ;)

[NorEEzta]

@genghisgirl Thank you, because I'm a beginner, and it wouldn't do me any good watching you......show off. Kidding.

[SEXYMAMMA1028]

hey! im a 20 year old girl and today is my fist time that i started to work out and found this video and it was awesome i started to sweating really does work your my inspiration to loose weight. THANK YOU FOR ALL UR WONDERFUL VIDEOS.

[kathryn0angle]

how many calories does this burn?

[sassyred0830]

nice video. sharing it with a friend now!

[tottru]

im back! tim 2 lose some weight :D

[halakingzo]

nice warmup am a boy and i do this in my lazyy dayss btw your a nice trainer .

[R4niuS]

...this is not tabata at all -.-

tabata is max.effort!

4mins and ur dead for the next 20mins ..

aaaaaand tabata is ONE exercise for 8 rounds and done only once .. 4ins per day :)

but still love u bitches ;)

[genghisgirl]

@R4niuS I said "tabata inspired". And everyone is different - my videos cater to people who are at beginner to intermediate fitness levels. For them, this may be max effort. Don't hate ;)

[R4niuS]

@genghisgirl I dont hate :D

love and respect .. just sayin =)

[FullOnChair]

This video was just what I was looking for! Amazing warm up! :D Good stuff girl!

[BlueSapphi3]

i just did this now.

I wanna lose weight but most importantly improve my fitness, so that i continue to excercise even after the weight is gone. This was a great workout...

tnx

[vuminhnhat94]

I'm doing sprinting Tabata and I would not recommend you doing it more than twice a week. My legs feel like lead at interval 6,7 :)

[kikeronaldo]

@vuminhnhat94 im doing sprint and squats and dont feel my legs!!! only 5 minutes and get more tier than 30 minutes of my regular cardio

[kikeronaldo]

@vuminhnhat94 sorry i say tier i was trying to say tired lol

[somguy33]

Just tried this. In 2 minutes I was sweating like I normally do in ten of my regular cardio.

[genghisgirl]

@somguy33 Awesome! Exactly what I like to hear!! - Bex

[1997Charlay]

hi

[kibaluv3r]

Lol this was a warm-up? Sheesh am I out of shape! I'm gonna go find another one of ur workouts to do after this "warm-up".

[Lanny2010]

Knees not high enough!

[elcid1984]

This is too casual for Tabata.

[123beehealthy]

I do tabata workouts with my jumprope all of the time! :-) saw the title and got so excited haha

[lilcuteness10]

dude I am 11 years old and i do this everysday i do 3 videos and i love the mand work great ive been going to my second year now and it is orking great. even my friends notice the difference on me. the ydo it too now. you inspire me and my friens i wanna be like you when im older. Imma keep going strong and healthy thank you so much xoxoxo your biggest fan :D

[420squeeg]

Don't do tabata everyday. It will lead to a nervous system crash (been there). Tabata is hard on your body and it needs to recover for 48 hours, so only long, steady cardio the next day.

[420squeeg]

True tabata should be the ONLY workout of the day.

[TheFightSpecialist]

This woman is gorgeous. Yeaaaaaah

[hardcorexxx69]

@matt876mma

is this workout not fast enough? or is it actual workout that is not "intense" enough.

[hardcorexxx69]

I read that you shouldn't do Tabata work out everyday? so i am confused?

[matt876mma]

@hardcorexxx69 this isnt even high intesity , so these will be ok to do everyday , even though insanity is really high intesity and encourages you to only have 1 day off a week, so as long as you warm up properly , you should do it 4-5 times a week is a good number with about 2-3 rest days

[vn01208503]

well the part that u can talk while exercising is amazed me enough O_O

[jovelmar9]

So I should use one video per day and thats it?

First day=video #1

Second day=Video #2

Is that the way I should use it?

Thanks

[genghisgirl]

@jovelmar9 These videos are safe to do everyday in any order. You can mix them up and do one a day, or you can choose to stack them and do two or more in a session. I generally use these routines as a warmup to my regular workout.

[MrJulius72]

I was turned on to the tabata workout a few weeks ago when my girlfriend told me about a report she saw on the news. I've been doing this workout every other day since and I'm not going to lie, it's tough. For someone who is in modest shape is is used to exercise, I feel drained when I'm done doing three rounds of tabata routines. I don't know if I'll ever notice an external difference, but I sure feel like I'm in better shape.

[genghisgirl]

@MrJulius72 Awesome! Thanks for taking the time to comment. Eat clean and keep moving, and you'll definitely start to see results. (but feeling great is just as good) xo Bex

[MrJulius72]

@genghisgirl thanks! So, is it true what they say that short bursts burn off the glycogen in your system and then your body turns to fat for energy?

[violet8x]

tks for ur video. i need some advice. to warm up, can i walk before this exercise? and can i do more than 4' a day?

[purpur0]

hey! i'm a 17 year old girl and i'm just starting to get into working out. but i kinda need some advice. i saw that there are many videos in ur channel. should i do them all in one day? or one on one day? please help me :) and i dont have dumbells, can i use a substitute of some kind?

u're videos look great btw :)

[sunny97086]

well i was just wondering, im doing this 1 month training program me to get back in shape, i wanted to ask how long it would take for 1Lb to shed of my tummy? i also realise that i have to lose weight everywhere else and i cant spot reduce, but also will your 4 minute routines help speed up my fatloss? It would mean alot if you answered this.

[genghisgirl]

@sunny97086 These routines will help because they're combining intense cardio with great muscle-building exercises... especially targeted toward the core. Your abs will probably benefit the most from these routines... upper, lower, and side (in simple terms) xo

[isphius]

@sunny97086  yes

[UrbanMonk1986]

no such thing as toning muscle... its just fat loss and building muscle. dont complicate things

[genghisgirl]

@UrbanMonk1986 "The word 'toning' has nothing to do with the size of a particular muscle; it refers rather to making a muscle lean by burning intramuscular fat, and conditioning the muscle for better performance."

[taylorswiftgrl7]

how much calories would a typical girl lose by doing this video??

and will these excersises make you lose weight or gain muscle??

[genghisgirl]

@taylorswiftgrl7 These exercises will help burn calories (reducing fat volume) and tone muscle at the same time. Because no is 'typical', there's no way to accurately access how many calories you'll burn during this exercise... the most important thing is that you work at maximum effort.

[08kaikai08]

do you have a suggested video to watch for burning fat off your lower stomach or any excercise because I'm trying to lose it i have been running and doing ab work outs but it just doesn't seem to be going away.

[genghisgirl]

@08kaikai08 There's no way to "spot reduce" or burn fat off a particular part of the body. It's scientifically impossible. Unfortunately for women, the mid-section is the first place to gain and the last place to lose. Your genetic makeup will determine how your body loses fat. Continue cardio and strength training exercises targeted at your lower abdomen, and you will eventually see results. I have a lot of core videos in my Superhero playlist on my main channel.

[jendbify]

I did this the other morning and it KILLED me. In a good way, though! I'm definitely going to start doing these more. I need some kind of cardio in my routine, but I usually hate it so much I don't do it. But this is short and varied, which is just perfect.

[genghisgirl]

@jendbify great! let me know how it goes... I have 10 in the series, so mix it up and have fun!! xo

[TheKitkat1977]

I love it. I now weigh 246 @ 5'6 1/2". I'm trying to slim down to about 150. I will begin this workout this weekend. Between this, bike riding and quitting late night snacking I should reach my goal in no time. Thanks genghisgirl!!

[MariuhTech]

omg, i have one of those things that your using to do the pushups.

i finally know how to use it lol

[genghisgirl]

@MariuhTech haha, I'm glad!!

[amazingdany]

I did my first Tabata protocol/workout just using Hindu squats and my legs are still a bit sore from it! I usually I do 94 in a row, but using Tabata, it's murdering my thighs!

[MsDivya2010]

how much fat can i burn if i do thiz 4 min tabata?

[genghisgirl]

@MsDivya2010 I answer all questions like this is my FAQ on my channel page ♥

[MsDivya2010]

hi tiz is divya.how long we have to perform thiz tabata.Is this 4 min enough?

[genghisgirl]

@MsDivya2010 Four minutes is all you need. The video is timed, so you can just follow along with me.

[digitalbeing01]

Hello there!

I'v started doing Tabata thanks to your vids, and I love it!!! Its so brutal but I love the feeling after, lol, not in a weird way, I just feel like I have done a hard workout after the 4mins is up.

Anyway, I wanted to ask you if it is ok, or if it is effective if I incorporate variations of crunches in my Tabata workouts? I was thinking about doing abs in & outs, or leg bicycles, or leg raises, or something like that.

[genghisgirl]

@digitalbeing01 I actually do "crunches" in my #9 Tabata video. All of my Tabatas include core elements that could act in place of traditional crunches. For example, "High Knees" is a great exercise for your lower abs.

[monpura77]

I really love all ur videos. U keep inspiring so much. Can u please tell me how much calories (approx) I can burn if i do this 4 minute exercise at the same intensity like u? Also how often I should do this workout in a week? Pls reply soon. Thanks

[genghisgirl]

@monpura77 The amount of calories you burn during any particular exercise is highly individualized. That being said, with Tabatas its more about the calories you continue to burn throughout the day, not the calories you burn during the exercise. Tabatas are also appropriate to do everyday. Thanks for your question... I'm adding it to my FAQ on my channel page. Be sure to subscribe for new workouts :)

[sabciak]

Your videos are great! I was looking for tabata exercises for girls and I've finally found it:) I have one question, how often should I do this tabata exercises to lose my weight?

[genghisgirl]

@sabciak These routines are appropriate to do everyday if you'd like. I have 9 different 4-Minute Tabata videos posted on my channel right now, so you can do a different one each day. You can also combine them with your regular routine or strength training program. Be sure to subscribe so you can see new videos as soon as they're posted! xo

[Mrlandroverful]

i like the workout vids, so helpful..i'm also looking into yoga atm.. take care alz :))

[genghisgirl]

@Mrlandroverful Check out TaraStilesYoga on youtube... she's got an amazing vibe and I love her in real life, too!

[rdeffleymoviesnew]

Tabata only works if you put 100% intensity into each exercise going as hard and as fast as you can. She is only putting 70% intensity into the exercises. You are supposed to go all out.

[genghisgirl]

@rdeffleymoviesnew You're absolutely right. For demonstration purposes (like, explaining the exercises and not losing form), I don't go full-tilt in the videos. Maybe I'll add a note in the annotations... thanks for commenting.

[rdeffleymoviesnew]

@genghisgirl

That's cool. Now that I think about it, you are probably right. For demonstration purposes it is better to go a bit slower to let people see how to do the exercises properly. Definitely explain though how Tabata is 100% effort. I have seen a lot of Tabata videos on YouTube where people don't go all out.

You are in great shape by the way. Do you do any official training? If so, that is cool. I am NASM certified. :)

[GetFitGamer]

"i rate your videos 5 stars everytime."

[hipretty]

hi Bex where do I get one of those Tabata Timer or boxing bells???

[genghisgirl]

hey! It's in the info section for the video. I made my own and offer them for free download on my website bexlife [dot] com. Just click on "Free Tabata Timers" under "Quick Links" in the left sidebar.

[hipretty]

cool thanks! :-)

[thesetwofeet]

Oh man, flashback of my boxing days only we trained for 3 minutes while the light was on, then rested 3 minutes while the gym light was off. It was cool, everyone in the gym would train at the same time then rest at the same time. We did this for about two hours and a buzzer would go off each time it changed.

[genghisgirl]

Ha! I use a boxing timer a lot when I'm interval training in the gym. I have a love/hate relationship with that timer.

[Karleeanne]

Awesome! This is perfect! I just read an article in the news about a new Mom doing this 4 min Tabata workout and loosing 10lbs in two months. Can this be used as a sole workout and are you able to see results? Obviously it's better than nothing. Just curious.

[genghisgirl]

I put a link for the timer in the info section of the video. I also made 3 of my own timers that I'll make available for download on my blog on Friday with the debut of my 5th 4-minute video.

Obviously, some exercise is better than no exercise, but I would use these workouts to compliment a regular routine instead of it being your only routine. I do something like this 5x a week and weight train 3x a week. These 4-minute routines are my only cardio, and my stamina has gone through the roof!

[genghisgirl]

Also, I'm not sure if you know this, but I have three children of my own... 12, 10, & 6. I know what's it's like to not have time, so I believe these 4-minute workouts are PERFECT for busy moms trying to fit in cardio + weight resistance training.

[gingerobyn]

this workout was awesome, thanks rebekah!

i haven't done squat thrusts since junior high, and i was so unexpectedly out of breath after this!

i was the most productive 4 minutes i have spent on the computer in a long time! thanks for inspiring this slug to move!

[genghisgirl]

I'm so glad you like the workout... there's a lot more on the way, so stay tuned :)