4 minutes once! Exercise that you can do at home “The most efficient and best exercise in the world HIIT” by Hiroshi Kawada Read the hard but continuous muscle training diet!

4 minutes once! Exercise that you can do at home “The most efficient and best exercise in the world HIIT” by Hiroshi Kawada Read the hard but continuous muscle training diet!

I heard about HIIT (high-intensity interval training) on the internet [www.bodybuilding.com], which involves 4 minutes of exercise a day and muscle training. I purchased the most recent issue of this book since it was just released as a new issue, and I studied HIIT. The HIIT exercise can be performed 2-3 times a week for 4 minutes per session. There is no discernible consequence even though you do it once.

However, I’d like to add “The World’s Most Efficient and Best Exercise,” a book that promises to be able to be completed in just four minutes.

Structure and table of contents of this manual

Three-quarters of the time is spent reading materials like facts and consequences.

This book, on the other hand, includes a variety of scientific findings on how effective HIIT is and how beneficial exercise is to your wellbeing.

As a result, proof and consequences are discussed in Chapters 1 to 3.

In the second half and second half, I was more interested in learning about the workout process. Knowing the benefits of exercising and how effective HIIT is will help you stay motivated.

In Chapter 4 of this book, four types of HIIT workout methods are added.

HIIT for 4 minutes each time can obtain the effects of both aerobic exercise and anaerobic exercise in a very short time!

What is HIIT?

Abbreviation for “High Intensity Interval Training”, it is a unique training that alternates between high-intensity (high-intensity) exercise and rest in a short span.

In the last year or two, research results that are effective for health promotion, disease prevention, rehabilitation, etc. have come out.

You can achieve aerobic exercise (fat burning) and anaerobic exercise (muscle training effect) at the same time.

HIIT has the following effects.
  • [Time efficiency] High effect can be obtained in a short time.
  • [Anti-aging] Rejuvenating from cells
  • [Agility] Speedy movement
  • [Diet] Fat keeps burning even when it doesn’t move
  • [Longevity] Reduce fat risk
  • [Diabetes] Lowers blood sugar level
  • [Hypertension] Too high blood pressure drops
  • [Cholesterol] Goods increase, bads decrease
  • [Cognitive function] Increases brain cells and improves information processing ability
  • [Continuity] You can continue because you get results
HIIT is the strongest and shortest exercise method!

HIIT takes an overwhelmingly shorter amount of time than individual training.

It can be said that it is for modern people who do not have time.

If you’re not used to exercising, don’t worry. It doesn’t change for 4 minutes at a time, but you can do as much exercise as you can now.

HIIT repeats basic 20 seconds of exercise and 10 seconds of rest for 4 minutes.

Even if you do not have physical strength or muscle strength, you can do it a small number of times at first, and then gradually increase the load as you gain physical strength.

It is an exercise method that can be continued for a lifetime without difficulty.

HIIT program that you can do at home

20 seconds of exercise x 10 seconds of rest x 8 sets

After 20 seconds of high-intensity exercise, take a 10-second rest and move on to the next exercise.

If you repeat this 8 times, it will be 1 time in 4 minutes.

Exercise intensity starts with “slightly tight” (a little bit higher) and gradually increases.

In this book, 3 patterns other than the above are introduced.

By changing the pattern week by week, the exercise itself does not make the muscles feel bored.

It’s tough once, but you can continue!

I’ve practiced it for two weeks, but if I do it seriously, it’s hard to do it once.

But if you think “because it’s only 4 minutes”, you can do it. If you do it once, you don’t have to do it the next day.

I do it two or three times a week, so it’s unexpectedly continued.

As my body gets used to HIIT exercise, I want to increase the number of times I can do it in 20 seconds.

The effect is that in this short period of time, there are no noticeable changes in body weight or body fat percentage.

But when I touch my body, it feels like my muscles are a little stiff.

I think it was softer on the back side of the flank, but it was a little harder and I felt that the excess meat was reduced.


HIIT is good 2-3 times a week, once in 4 minutes!

20 seconds of exercise x 10 seconds of rest x 8 sets once!

It’s tough to do it seriously, but I can continue because I’ll finish 4 minutes before it’s no good.

I’m looking forward to seeing how my body changes for two months in a row!

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