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Tabata is a four-minute HIIT workout with 20 seconds at maximum or challenging intensity and 10 seconds of rest (8 rounds); a short recovery (around 1-minute); and repeat. The treadmill, spin cycle, Concept 2 Rower, outdoor stair running, and jump rope are my preferred Tabata workout routines. A 5-minute warm-up and a 5-minute cool-down are highly recommended. If possible, try to do 3 to 4 rounds. Limit your recovery time between rounds to around 1-minute so that your muscles stay warm. A Tabata workout at maximum or challenging intensity is difficult to do daily. I can only do it 3 times a week. On the non-Tabata days, I do LESS intense interval training using the same 20/10 interval regime. Instead of counting reps, I do as many reps as possible in 20 seconds when weight or body-weight lifting, TRX Suspension Trainer, etc. If you’re working yourself into physical shape or recovering from an injury, you can do even LESS intense interval training by just fast walking / jogging for 20 seconds and slow walking / jogging for 10 seconds. Remember, “maximum or challenging intensity” is what’s maximum or challenging to you so don’t compare your efforts to others. The use of the song and images in this video is based upon Creative Commons licensing and/or the Fair Use Doctrine. NO COMMERCIAL USE IS INTENDED OR ALLOWED.
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1500 kcal High-Protein Meal Plan for Fat Loss 📌 Follow @anesti_mrko for real fat loss advice, no fluff, just simple structure that works. This plan is about giving your body what it needs to burn fat, stay full, and build lasting habits. ✅ Who Is This Meal Plan For? – Women with moderate activity who want to lose fat while keeping muscle – Men aiming for a leaner, more aggressive cut (especially under 75kg or less active) – Anyone who wants structure — meals that are high in protein and balanced in carbs and fats – Beginners and gym-goers who want simple, trackable meals. – People tired of overthinking food who just want to stay full, fuel workouts, and stay consistent Whether you're walking daily, training 3–5x/week, or doing home workouts — this plan helps you stay in a calorie deficit while still enjoying your meals. 📉 Important Reminder: This plan can help you hit a fat loss target, but everyone’s needs are different. That’s why tracking is key. ✅ Weigh yourself daily. ✅ Track your food. ✅ Use that data to adjust. Too much weight loss? Add food. Not losing? Slightly lower intake or increase steps/cardio. Fat loss isn’t about being perfect. It’s about being aware, staying consistent, and adjusting as you go. P.S. Macros may vary depending on what brands or ingredients you use. Best to track your own portions for the most accurate results. #1500KcalMealPlan #FatLossMadeSimple #TrackToAdjust #BuiltNotStarved #HighProteinMeals #1PercentBetter #NoMoreGuessing #SustainableFatLoss #FatLossForBeginners
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