Welcome to the Get Fit Guys, quick and dirty tips to slim down and shape up.

My name is Ben Greenfield and I'm the Get Fit Guy.

Now most of us exercise more than we actually need to.

I mean, sure, if you want to finish an Ironman triathlon, run a marathon, or compete in some

crazy competition like the CrossFit games, then you'll need either amazing genetics or a lot of time

on your hands to exercise. But if you just want to burn fat, get a better body, or target trouble

spots, you'd be surprised at how little you can

actually exercise, especially when you use the strategy that you're going to learn in today's

episode, which allows you to get fast fat loss with just eight minutes of exercise. First of all,

you're going to need to know about something called Tabata training.

If you want to learn how to lose fat fast, then you need to be familiar with Tabata. Now,

tabata sets are appropriately named after Dr. Izumi Tabata, and they involve four minutes of

intense exercise. Now, during those four minutes,

you alternate between 20 seconds of a maximum effort and 10 seconds of complete rest. I'll put a video

of me demonstrating at Tabata sets in the show notes of this episode over at quick and dirty tips.com,

but you can actually do any number of

different exercises with tabata training. You could do jump squats, pushups, sprinting on a treadmill or

outside. You could do cycling. You could do these on the elliptical trainer. You name it. The key is

that you simply choose an exercise and then go as hard as you possibly can

with that exercise during the 20 seconds on, and then you take a full recovery, which you'll probably

need for the 10 seconds off. Tabata training is not only a great way to get a better body

faster, but it will also significantly boost your metabolism and improve both your

...