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Sarah: Hey guys welcome to calorie menu brought you by diet.com video; I'm Sarah host and I'm with body transmission expert Stephen Cabral. And today I'm on a bike normally you don't see on bikes I'm not yet fan of them but this is a Tabata, Tabata interval workout, and its going to having your metabolism raised for how many hours?
Stephen Cabral: And say just turn up to 31 hours after you complete this workout after this intense interval workout.
Sarah: Okay, so this is an awesome workout if you work short on time and you want to burn a lot's of calories. So what is this work in turn?
Stephen: So we have filmed one of the video before called the world's fastest workout, and then what it was is 4 minutes of working out, so 4 minutes of exercise 20 seconds of sprinting out 20 seconds moving quickly, and 10 seconds of rest. So today we are going to do is we are going to sprint all over for 20 seconds and then move really slow in for 10 seconds. Then go right back in 20 seconds rest for 10 again back in 20 seconds will repeat for 8 total rounds. So as I know your 4 minutes is up so we want to do is when you start this out you want to start with the 5 minutes warm up at least just to get the body moving at the blood flowing and then get in to the sprint and then we'll do cool down.
Today since we are already warmed up we are going to get right into the sprints, so we just going to have you start peddling a little bit and after about 5 seconds I am going to add this sprint for 20 seconds, that we have a clock in this bike most bikes too but if not you can just set a stop watch and you go from there right. So sprint all of for 20 seconds, eleven as hard as you can good keep pushing keeping moving the arms away just fast it again then 8 seconds to go, keep going nice work now rest 10 seconds. So move real more for 10 seconds.
So today we've this is called the swing air dyne dike and its one of the only once we can use the arms with the legs for its put out off one of the best cardio piece and you slide right in to 20 seconds on. And stop, then we are going to keep it there for today so that's three rounds you can see how intense that is and doing 8 rounds of that and you know you really find out what metabolisms elevated for that long after work out like this. So 20 seconds on 10 seconds off, after you have done your warm up cool down that's the whole workout. So next lets stop that's great.
Sarah: And talking about here dealers who is here with the microphone hope you guys enjoyed that and get into this just subscribe is that help this always and will see you next time.
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